500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS

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2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk

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Clean & Jerk

6x every 90s.

hang power clean
+
hang clean
+
jerk

start at 55%, built up

INTERVALS

3x3min AMRAP, 2min rest between

A) 5 burpee box step ups @60/50
8 hand release push ups
7/7 alt. db hang snatch @20/15kg

B) 6 box over jumps @60/50
4 handstand push ups
7/7 alt. db hang clean & jerk @20/15kg

C) 7 box jumps
10 double db push press @2x20/15kg
10 double db front squat @2x20/15kg

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

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

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WARM UP 2 rounds ~15min

2 LIZARD + BODY ROTATION BOTH SIDE + 3x THORACIC ROTATION + 2x LEG EXTENSION

5 PLANK SHOULDER TAP

8x DYNAMIC HALF CHILD POSE +
5x 90/90 HIP LIFT

3 MONSTER SQUAT (stop 30°+45°+90°) + SIDE WALK + FOR-& BACKWARK WALK

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REVERSE SNATCH PULL
3x3@keppi/painotanko pal 1-2 min

MUSCLE SQUAT SNATCH Below Chest
2x3@painotanko/tanko pal 1-2min

SNATCH TURNOVER
2x3@painotanko/tanko pal 1-2min

MUSCLE SQUAT HIP SNATCH
2x3@painotanko/tanko pal 1-2min

MUSCLE SQUAT SNATCH Below Knee
2x3@kevyt pal 2min

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NINJA SNATCH
5x3@nousu 50-65% pal 2min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
5x3@nousu 73-76% pal 2min

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POWER CLEAN + SQUAT JERK
5[1+3]@nousu 50-65% pal 2min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
POWER CLEAN + SQUAT JERK + SPLIT JERK
-liikkeet heti peräjälkeen
5[1+2+1]@ nousu 50-71% pal 2min

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BACK SQUAT + SQUATER SQUAT
4-6[3+3]@kevyt (~45-60%) pal 2-3min

OHS PAUSE 3 sec -pohjassa (sn grip)
3-4x3@50-60% te-% pal 2min

3 min du practice
then 3 rounds of
5 dbl kb z press
20s. wall facing hs hold
10 banded dead bug

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Push Press

7x2 @70% of 1rm Jerk

with a running clock do a set at
000,200,400,600,800,1000,1200

Rower Hamstring Curls: 3 x 8. Rest 60s.
+
- Active Straight Leg Raises x `10 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

8x 6min

1) Kone

2)
Tangolla 8-10x:
Valakyykky
Hyvää huomenta
Pystysoutu
Yhden jalan mave

3) Kone

4)
Rigillä 8-10x:
Lapaveto + rento roikunta
Rengassoutu yhdellä kädellä+ kierto
1-3 Seinäkävely

3 rounds for time:
400m Skillmill Run
10 Thrusters 42/30kg
15 Back Ext.

TC 12min

push jerk
1-1-1-1-1
AHAFA
rest 2 min b/w sets

For time:
3 rounds of:
10 T2B
30 DU
10 Devils Presses 15/10kg
1:00 Rest
2000/1600m Row
1:00 Rest
30 T2B
90 DU
30 Devils Presses 15/10kg

Partner Workout

AMRAP 8:00
6 Box Jump Step Downs @61/51cm
8/6 Cal Bike/Ski or 4 x 15m Shuttle Run

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Rest 1:00

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AMRAP 8:00
10 Goblet Squats @24/16kg
12/9 Cal Row

• Each partner completes a full round before switching