12x 3min ON 1min OFF
-Vuorotellen

1) Kone

2) Amrap for quality:

5+5 Yhdellä kädellä kulmasoutu
5+5 Tuulimylly kp/kk/levypainon kanssa
20-30s pito karhuaennossa polvet koukussa

3 rounds for time
12/15 calories of rowing
9 burpee over rower
6 power snatches @42,5/30kg (max 65% of 1rm)
rest 1:1
For time
36/45 calories of rowing
27 burpee over rower
18 power snatches @42,5/30kg

Score is total time of both workouts.
Keep mod/fast pace on rower. Burpees should be done fast pace, you can use step up style to get out of that push up position. Try to go fast down also on that burpee, Dont "brake" going down with your hands, just drop there.
Try to go snathes in sets of 3-6 reps so rest a bit before taking bar. Try to avoid drop and go lifts.
Masters can take 25/35kg on barbell on snatches / snatch weight should feel light/moderate that you are able to go 10 reps unbroken touch n go when fresh.

Squat Clean & Split jerk
5x2

• Build to a heavy set.
• Rest 2-3min.

Strenght
Strict Press
5-4-3-2-1 reps, buld to heavy single for the day
then
3x3 reps @75% of todays 1rm
Deadlift
5-4-3-2-1 reps, buld to heavy single for the day
then
3x3 reps @75% of todays 1rm
rest 1.5-2.5 min bwn sets.

Accessory Work
3 sets
1:00 side plank
10+10 banded half kneeling pallow press
10+10 birddogs (1s pause)
rest 1 min

Weightlifting
Every 2 min for 20 minutes
Halting Clean Deadlift (pause at knee 3s) + squat clean + jerk dip + split jerk @60-80% of 1rm.

Teams of 2/3

3 Rounds. Split anyhow.
9 Hang squat cleans 40/30
7 T2B
5 Burpee over bar
-2 min rest-
4 Rounds. Split anyhow.
15 Cal erg
21 Db snatch
28 Air squats
-2 min rest-
5 Rounds. Split anyhow.
12 Pull ups
15 Wall balls
18 Hr Push ups

5x5 (v1)

Viikko 3

1.) Hang power snatch (low hang)
Set 1) 3 x3 Set 2) 2x 2
2.) Behind neck power jerk
Set 1) 4 x 3 Set 2) 2 x 2
3.) Back squat 5 x 3 1 rep paused ( In full depth )
4.) Snatch deadline 4 x 3
5.) A.1 press 4 x 4
A.2 barbell row 4 x 7

LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
2 rounds:
8 + 8 Hip Extension And Flexion On Bench With Band
20+20 Chinese Side Bends (nosta kuormaa kylkeä pitkin kohti kainaloa, vuorokäsin)
8 + 8 One Leg Glute Bridge Pumping (tunne pakarassa, kantap. lähellä pakaraa)

--

1-2 rounds: Snatch (Sn) grip
3 x [Sn Start Position Forward & Backwards Balance Eyes Closed + Sn Eyes Closed]
3 x [Chest Sn + Hip Sn + Sn Above Knee Sn + Sn Below Knee]
3 x [Muscle Sn In Squat + Sotts Press + Sn Drop]
3 x [Sn High Pull 2s Stop Above Knee + Sn Above Knee + OHS]

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ETUKYYKKY
3@30%, 3@40%, 3@50%, 3@60% pal. 2-3min

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KUORMAN KANNATTELU RINNALLA 6s, ty-ote
3x1@105%, 1@110% ty-% pal. 2-3min

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POWER SNATCH
4x3@nousu 60% rate-% pal. 2min

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POWER CLEAN + POWER JERK
4x2[1+1]@nousu 70% raty-% pal. 2min

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OHEISHARJOITTEET 2 kierrosta

10 SELÄN OJENNUSTA + MAX pito - jalat penkillä, kaveri istuu jalkojen päällä ja pitää kiinni
8-12 NEG PUSH UPS hidas lasku suorin vartaloin - päkiät lattiassa, kyynärpäät kiinni kyljessä, nouse ylös polvet lattiassa
10 FACEPULL kuminauha

DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:
10 Hip Open Frog Position (on bench)
10 + 10 Side Squat
5 + 5 Hip Airplane
10 Good Morning Squat

--

1-2 rounds: Clean (Cl) Grip
3 x [Cl Start Position Forward & Backwards Balance Eyes Closed + Cl Eyes Closed]
3 x [2s Stop Above Knee Power Clean + Clean]
3 x [Clean Pull + Muscle Clean]
3 x [Chest Clean + Hip Clean + Clean Above Knee + Clean Below Knee]

---

HIP CLEAN PULL + MUSCLE SQUAT CLEAN
3+3@nousu 50%, 4[3+3]@55% pal 2min

--

POWER CLEAN + SHOULDER PRESS + PUSH PRESS + SPLIT JERK + SQUAT JERK
5[1+3+2+2+2]@nousu 50% pp-% pal 2min

---

KYYKKYHYPPY 3x6@tanko pal 2min

---

BOKSI TAKAKYYKKY (90°)
4@50%, 4@60%, 2x4@65% pal 2-3min

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OHEISHARJOITTEET 2 kierrosta
8+8 KULMASOUTU LANKUSSA, yläkroppa korokkeella, DB
10+10 BULGARIAN SPLIT SQUAT
10+10 WINDMILL, DB/KB/PL

DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA