LÄMMÖT
HUOM!! (kesto 20min) ennen keppi/tanko jumppaa
2 rounds:
5-8 Weighted Box Jump - syväkyykystä kuorma DB/KB
5 + 5 Kneeling Windmill - kyynärpää koskettaa lattiaa
2+2 Modified COPENHAGEN PLANK, hold 8 sec - kyynärnoja, alempi jalka edessä koukussa - ylempi jalka koukussa polvi lattiassa, nosta pakara lattiasta - laske 8, toista ja tee toiselle puolen
2+2 BEAR & Down Dog to SHOULDER lift + BEAR & Down Dog to Toe Taps + BEAR - karhunkäynti asento, nosta peppu kohti kattoa ja nosta suorakäsi peukku edellä niin ylös kuin saat (Y-asento), käy karhunkäynti asennossa tee toinen puoli palaa karhunkäynti asen. nosta peppu kohti kattoa ja täppää nilkkaa + karhunkäynti jne
5 + 5 Hip Airplane - kokeile ilman tukea

1-2 rounds: Snatch (Sn) Grip
3+3+3 Hip Muscle Sn + Sn Press + OHS (hitaasti, paussi pohjassa)
3+3+3 Muscle Sn In Squat + Sn Sotts Press + Sn Balance
3+3+3 Sn Deadlift-High Pull 3[1+1] + Tall Sn (no feet) + Sn Drop
3[1+1+1] Snatch Pull - Sn Pull Below Knee - Sn Pull Above Knee
3[1+1+1] Snatch - Sn Below Knee - Sn Above Knee

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MUSCLE SNATCH + HIP POWER SNATCH + SN BALANCE
3[2+1+2]@nousu 50% te-% pal 2min

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BLOCKS SNATCH (tangon korkeus lantiolle "irroitus" kohtaan)
2x2@50-55%, 3x2@60-70%, 2x2@73-76%, 3x1-2@81-91%, 4x1@93-101% te-% pal 2min

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ESIKEVENNETTY BOXIHYPPY 5x5 pal 2min

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SNATCH PUSH PRESS + SN BALANCE + OHS PAUSE 3 sec pohjassa
4+3+4@50%, 4+3+3@60%, 3+4+3@65%, 3+3+4@70% te-% pal 2min

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OHEISHARJOITTEET 2-3 KIERROSTA

8-12 FEED ASSISTED PULL UPS / STRICT PULL UPS + 30s NEGATIVE PULL UPS hitaasti alas

15-20 REVERSE HYPER - kuormaa

15-20 SCOTT'S PRESS, KB - seiso ja nosta kädet sivulle n. hartia korkeudelle 90/90 kulmaan, lähde viemään kp päänyläpuolelle - hae kulma jolla saat liikkeen tuntumaan selän puolella

DYNAAMISET VENYTTELYT 5-10 min, 10-20s LIIKE/PUOLI, TEE KOTONA!

Build to a heavy set in 20min.

6x3 Tng Squat clean

30-20-10
Deadlifts 155/105
Box jump overs 24/20”

Directly into.....
10-20-30
AKBS 53/35
Row calories

*if more than 3 people in class split the class into 2 groups let one group start on the deadlifts and the other on the AKBS

Rest day - what did you do?

2 sets
2 rounds of :
20m farmers hold lunge walk
15 double db bench press
use same weights on lunges/bench. Goal weights 15/22.5kg's.
target sub 4 minutes, cap 5 min.
rest 1:1 bwn sets.
total volume 80 lunges + 60 db bench presses.

Cool down
2-3 min light cardio
1+1 min wall pec/bicep strech
1+1 min piriformis strech
10+10 shoulder rolls backwards/forwards

For Time
40/32 Calorie Row
40 Wall Balls (20/14)
40/32 Calorie Row
40 Strict Handstand Push Ups

Target for first row is sub 2 minutes, go straight to wall balls and start with bigger set. Goal is to go unbroken or in 2 sets.
second row can be a bit slower than the first one, maybe sub 2min 15sec and then go for shspu.
Make a good plan for them, scale the hspu that way that you are able to do 10+ when fresh.

Weightlifting
Snatch Push Press+ OHS:
- (5+1) x 2 sets @ 65-75% 1RM Snatch
- (3+1) x 3 sets @ 75-85% 1RM Snatch
* Rest 2 minutes between sets *

High Hang Snatch + Squat Snatch
4 sets @65-75% of 1rm snatch
rest 1-2 min bwn

Snatch Pull 3x3 @85-90% of 1rm snatch
rest 1.5 min bwn

Back Squats 6x3 reps
build up to 80-85% of 1rm on last set.
rest 2 min bwn sets.

Tempaus

Metcon
2 sets:
For time
25-30 ghd sit ups
25-30 burpee to target above . Target about 10cm above when standing with straight hands
25-30 toes to bars
rest 1:1 bwn sets

time target sub 5 min, cap 7 min on.
Unbroken set on ghd's is goal. Keep steady fast pace on burpees, i recommend using step up tactic. Then Toes to bars, start maybe a bit bigger set. try to finish 1 set under 5 min.
Score is total time of both sets.

strength

Press
strength 6*3
hypertrophy 6*6 (45sec rest)

accessory
3 sets of 8-12 reps
chin ups (weighted)
skull crushers

workout

3 rounds

Max rep DB floor press
Max rep supine rows
1 min plank
rest as needed between sets