Lämmittelysarjojen jälkeen 3x 5 toistoa.

Partner workout

4 sets of :
3 mins for max cal row (YGIG)

Then immediately into:
4 min AMRAP (relay style)
4 Double KB/DB Clean @22,5/15kg
4 Double KB/DB Front squat
4 KB/DB push up
One completes a full round then switch!

2 mins REST between sets ( 1 set=7mins)

Score is max total cals + total completed rounds/reps by each team.

STRENGTH

Every 2:00 x 5 sets
4 Paused Deadlift
- pause 2s at knee

WOD

AMRAP 10'
12 Wall Ball @6/4kg
10 Ring Row
8 Target Burpee

Rx+:
Medball @9/6kg
5-6 Strict Pull-up instead of Ring Row

ACCESSORY

3 rounds of:
5/5 Bird-dog w 5s hold
20/20m SA FR KB Carry

MODERATE WEEK 2/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× PLATE PULLOVER CRUNCH LEGS RAISED

5×/side BACK/REVERSE LUNGE PLATE ROTATIONAL LIFT askelkyykky taakse samalla kuorman vienti vastakkaisen hartian viereen

20-30s PLATE PAUSE OHS in the bottom */or/
WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

10× PLATE DEATH PLAQUE WHEEL SQUAT narrow stance *goblet squat to good morning

5×/side GROUNDED HIP MOBILITY FLOW

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video: Plate Pullover Crunch Legs Raised

video: Back/Reverse lunge PLATE Rotational Lift

video: Death Plaque Wheel Squat narrow stance - 1 klippi - goblet kyykky ja perään hyvää huomen
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Grounded Hip Mobility Flow: video 1
https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

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TALL MUSCLE SNATCH + OHS + TALL POWER SNATCH + TALL SNATCH *tall=päkiältä
2-3× 2+1+2+2@barbell-light weight, rest 2min

SNATCH + SNATCH BALANCE
2× 2+2@barbell, 4× 1+1@70-75%, sn-%, rest 2min

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NARROW stance BACK SQUAT
2-3×10@barbell - light weight, rest 2min

BACK SQUAT
1@up to RPE7 - 3-4 reps left, rest 2-3min *goal in theory ~86-89%

BACK SQUAT + WALL SIT HOLD 30-60sec - superset
then do drop set 4×4@-10% that weight, rest 3-4min

aloita selkä seinää vasten kyykkypito heti drop settien perään - hae haastavin kulma. Tee yhdellä jalalla kerrallaan, mikäli 60s menee helposti, ota tarvittaessa lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

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video: tall snatch *päkiältä

video: narrow stance back squat

video: wall sit hold

video: single leg wall sit hold

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds
10m/side One Arm OH DB/KB WALKING LUNGE

30sec WEIGHTED CHINESE/REVERSE PLANK *kuorma lantion päälle

/planks on alternate weeks/

30sec WEIGHTED PLANK *kuorma alaselän päälle

15-20× LU RAISES

/lu raises / forward bend shoulder shrugs on alternate weeks/

15-20× DB's FORWARD BEND SHOULDER SHRUGS *pidä kyynärpäät suorana, etunojakumara core vahvana - purista lavat yhteen *hold the dumbbells at the end of each set for as long as you can.

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video: One Arm OH DB/KB Walking Lunge

video: Chinese Plank

video: Lu Raises

video: forward bend shoulder shrugs

Use same weight in all sets

3x 10-12

AMRAP 15

2-4-6-8-10..etc
Deadlifts
Push-Ups
KB Swing
Row 400m / Bike 800m

Weighted pullups 4x3

Tempaus

Voima
E2MOM, 4rds
5 Power clean

Metcon
For time
15 Power clean
5rds Run/walk
15 Power clean