Ryhmä 1:
-maastaveto 6x6x80%
-vinopenkki käsipainoilla 4x8-15
-sivutaivutukset 4x20 / puoli
-situps 4x20

Ryhmä 2:
-penkki 6x3x80% (1min palautukset) + sotilaspenkki 20x45%
-pystypunnerrus 4x12x35-45%
-kyykky 4x8x65-75%
-hauiskääntö, myötäote 4x12

On The 2:00 x 5

18 GHDSU
3-6 RMU

4x 2 @raskas

TÄLLÄ VIIKOLLA ON MAHDOLLISUUS OTTAA MAKSIMIT, JOS JOKIN JÄI EDELLIS VIIKOILTA VÄLIIN! 😎💪🏻

---

LIGHT WEEK / +MASTERS SM 1/6 🏋🏻‍♀️🏋🏻‍♂️

---

WARM UP 2 rounds ~15min

3 BEAR & 3x SCAPULA PULL UPS +
BEAR & DOWN DOG to SHOULDER LIFT +
BEAR & DOWN DOG to TOE TAPS

5 HIP AIRPLANE

3 SIDE PLANK CRUNCH

3 COSSACK SQUAT + 5x TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

---

HIP SNATCH BALANCE -on the plate/toes
3x3@painotanko/tanko pal 1-2min

HIP SNATCH BALANCE -on the plate/toes + 3sec PAUSE SQUAT POSITION
3x3@painotanko/tanko pal 1-2min

HIP SNATCH BALANCE
3x3@painotanko/tanko pal 1-2min

---

POWER SNATCH Above Knee -on the plate
4x3@nousu 71-76% pal 2min

---

SN PUSH PRESS + SNATCH BALANCE + pause OHS -pohjassa
2+2+1@50%, 2+2+1@55%, 2+2+1@50%, 2+1+1@60%, 2+2+1@55%, 2+1+1@65%, 2+1+1@60%, 2+1+1@68%, 2+1+1@65%
te-% pal 2min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
2+2+1@55-58%, 2+2+1@60-63%, 2+2+1@55-58%, 2+1+1@66-69%, 2+2+1@60-63%, 1+1+1@71-74%, 2+1+1@66-69%, 1+1+1@76-79%, 1+1+1@71-74%
te-% pal 2min

---

FRONT SQUAT
2-3x6@nousu 55-60%
female: 3x6@65-75%
male: 3x6@60-70% pal 2-3min

RDL
2-3x6-8@keskiraskas pal 3min

HS-walk 3x20m or Shoulder taps 3x50 or work on your HS-walk for 15 min

Rest day- what did you do?

Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 snatch pull + 3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
3xMuscle snatch + power snatch + snatch @35-50%
3xPower snatch + 2 snatch @60-70%
Snatch 3x2 @70-80%
Snatch pull 3x3 @90-105%

Metcon
Prep for 2 sets
5 scapular pull ups + 5 kip knee raises
5+5 big arm circles with 1.25/2.5kg plate
5 barbell clean&jerks
30-50 single unders

Intervals
2 sets
3 rounds
3 power clean&jerks @42.5/60kg
2-3 bar muscle ups or 4-6 c2b pull ups / normal kipping pull ups

rest 1 min

3 rounds
3 power snatch @42.5/60kg
30-50 double unders

rest 2 min bwn sets
Scale the weight if necessary, you should be able to go fast singles without needing to get ready like 10 seconds for next lift) Hard to say right percentages but I say
no more than 70% of 1rm.

Cool down
3-5 min light cardio
2 min upperback smash with roller
1 min cobra to downdog pose strech

3 min DU practice
then 3 x
5 pistols of the box e/s
8 DB Bent over row e/s
3 depth jumps

---

BACK SQUAT

4x every 3 min

4 @85% of 1rm

Partner Workout
AMRAP 30:00
30 Power Snatch @52/35kg
40 Barbell Rows
50 Cal Bike/Row/Ski
- Challenging pace, efficient movement and smooth transitions with your partner.
- Rx+: @60/42.5kg

Warm Up
Crossovery Symmetry Activation + 3-5 min light sledge push / pull , rest as needed during sledge work. just wake up your legs/glutes.
then
2 sets
30s easy + 20s moderate +10s fast + 20s moderate + 30s easy cardio (first round with ab second ski)
5+5 squat strech
5 wall squats
5 push up to downdog pose (strech calfs)
20 alt leg v-ups
6-8 double kb front rack step back lunges

6-8 double kb hang cleans
6-8 wall ball shots

Prep for todays workout weights and test movements

Metcon
2 sets
Perfrom new set every 6 minutes (0,6,12,18,24,30)
2 rounds for time (target sub 3 min)
8-10 double kb front rack step back lunges @2x12/16kg's
8-10 toes to bars
10/8 cal ski

rest time about 3-3.5 min

2 rounds for time (target sub 3 min)
8-10 double kb hang cleans @2x12/16kg's
8-10 burpees
10/8 cal Air Bike

rest time about 2 min

For time
10/8 cal ski
10-12 Wall balls
10/8 cal Air Bike
10-12 wall ball shots

rest time about 3-4 min

GO fast but dont push all out, open is done and for now you can take a little bit easier / do hard training but not pushing 100%.

Cool down
3-5 min light bike erg / air bike
2-3 min upper back smash / lat smash
1-2 min cobra down dog pose strech
10+10 arm circles