With barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
2-position squat clean (FLOOR AND THE HANG)
2 sets @ 75-80% and 3 sets @80-85% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 2 reps
2 sets @ 75-80% and 3 sets @80-85% of 1rm jerk.

rest / prepare for clean pulls 5 mins

Every 2 min for 6 minutes ( 3sets)
Clean Pulls x 3 reps @80,85,90% of 1rm

Focus on clean pulling line and keep adding speed until bar is on the
hips. From there "dip/jump" and do shoulder shrug.
Take bar down and start new "single" pull.

Put the weights down on comment area.

3 sets
10/12 calories of AB or 12/15 cal Bike Erg , rest 1:00 bwn
3 sets
12/15 calories of AB or 16/20 cal Bike erg, rest 1:30 bwn
3 sets
10/12 calories of AB or 12/15 cal Bike Erg , rest 1:00 bwn

Goal is to keep pace mod/fast or fast on each interval, but we
dont want to burn out ourselfs on first rounds so use the pace
you can hold on for sure at the start and build up intensity on
later rounds.
- score is total time of all intervals.

5min Ski 60-70%
2-3 rounds:
10 Lying banded pass overs
5-10 Face pull with 3sec hold
8 Push up
6/6 One arm ring row with 2sec hold
10 Hollow rock

4 rnds, 20s. each, 10s. rest b/w
negative handstand
high bar pull down with a band
Banded step back lunge L
Banded step back lunge R

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Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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5x every 1:30
1 snatch high pull
+
1 high hang snatch
+
1 low hang (below knee) snatch
@ 80-85%

Find your 1 RTM in 15 min

mark 3 of your heaviest lifts

2x12min @ 105% of your avarage 20min

Metcon Prep after gymnastic
2 sets
10-15 du's
3-5 toes to bars
1-2 Bar Mu or burpee pull ups

Metcon
12 min amrap
36 double unders
12 toes to bars
6 Bar Muscle ups OR Burpee pull ups

goal is 6+ rounds.
- On double unders goal is always unbroken set, so rest enough to get rope done in 1 set!
- Toes to bars should be performed in 2-3 parts from start unless you are good with it and go unbroken all the time! I wont say, dont try. IF there is a chance, go and try !
- bar mu's should be done max in 3 sets. Good would be that you are able to do 4-6 unbroken when fresh. Otherwise scale reps down to 3-4 if you want to practise it!
- Score is total reps done and 1 round is 54 reps total if RX reps scheme.

"Dips ( with dip bar)
6, 5, 4, 3, 3
- Keep feet in front of you, shoulder must come below elbow every set.
- All reps must be strict.
- Rest 2 min b/w sets.
- Can use same weight as last week.

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After you're done with all 5 sets of dips, rest 5 min then

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Chest to bar pull up
6, 5, 4, 3, 3
- Visible touch on the bar, every rep.
- All reps must be strict.
- Rest 2 min b/w sets
- Can use same weight as last week.
In both movements reps will go up the next 11 weeks, use weight that you're able to perform with out fails. Weight can be built across.

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The reps are going up as follows:
Week 8 - 6, 5, 4, 3, 3
Week 9 - 6, 5, 4, 4, 3
Week 10 - 6, 5, 5, 4, 3
Week 11 - 6, 6, 5, 4, 3

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If you are using bands make sure to progress as weeks go by.
Example:
week 1, use a red band sets 1-3
week 2, use a red band only 2/3 of reps in sets 1-3
week 3, use a red band only 1/3 of reps in sets 1-3
Week4, use a red band only for the largest set and the sets 4-5 have weight.
Week 5 loose the band, add weight to sets 3-5
and so on.."

Gymnastic Strenght / Choose the rep scheme below :
For time
12-10-8-6 OR 9-7-5-3 reps of :
Strict Pull ups / Chin Ups
Strict HSPU
rest 5 min
For time
15-12-9-6 OR 12-10-8-6 reps of :
Butterfly/Kipping Pull Ups
Kipping HSPU

• time target is sub 6 mins, cap 10 min.
• Be smart on listening yourself and ability to perform reps. Dont start with too big set unless you are a ninja! Breaking up sets from the start and keeping rest time short bwn reps would be the best way to learn from your strenght/stamina level on this movements. Score is total time of both "for time" parts.

This is class programming
TABATA´s
2 Rounds
1) DU/SU
2) DB alt oh+front rack carry
3) KBS
4) Ring plank hold
@ 70% effort

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OR TRAINING BY YOUR SELF OUT OF THE CLASS

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EMOM24
M1) 40-60 Double Unders (40s. practice)
M2) 6-10 1-arm DB OHS e/s, 22.5/15kg
M3) 10-15 Chest to bar
M4) Rest
Stick with same reps scheme and scale