Snatch

6 x 2 @ 74-79%, E1:15
4 x 2 @ 79-84%, E1:30

– Drop the bar between each rep, reset and go
– Build up within the percentage range each set
– Cues: 1) Continued acceleration: You have to start slowly enough so you can accelerate the bar when you go past your knees, 2) Finish the pull. When the bar hits your hips (contact point) you should pull as hard as you can. Common mistake is going under the bar as soon as the bar hits the contact.

Back squat

3 x 5 @ 75-80% (2-3 RIR), Rest 3:00-4:00 between sets

Kiertäjät kyljellään 3x20 / käsi

Pystypunnerrus vastaotteella 3x20

Vinopenkki käsipainoilla 4x8-15

Band-pull-aparts x20
Vipunostot taakse x20
-superina
-3 kierrosta

Penkkipunnerrus
4x3 nousu v2

Emom 12
1) 30s Hyppis
2) 2-6 Pallo tai säkki olalle
3) 30-40s Farmarikävely
4) Lepo

EMOM 15

Minute 1 : 10 Box Jumps 24/20"
Minute 2 : 15 Sit-Ups
Minute 3 : Dual KB or DB farmers Hold
Minute 4 : 11/7 Calories Bike

Tiimitreenipäivä tai sitten alapuolelta
Warm Up
2-3 min row erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:10-20 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 front leaning on rings / push up plank + perform push ups x 5-10 reps during plank hold / 2nd set :30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Pause Back squat 4x5reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Pause Bench Press 4x5 reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Deadstop Deadlift 4x5 reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
4x, new set every 5 minutes (2x run and 2x row)
400m run / 500m row (women 425m)
8-12 farmers hold walking lunges with double db's (15/22.5kg's)
6-10 ring dips

6-10 double db snatch from floor

Clean + push press + split jerk

1 x 1+1+1 @ Daily max
2-4 x 1+1+1 @ 80-85% of DM

– Build to a daily max 1+1+1, then 2-4 back-off sets of 1+1+1 @ 80-85% of your daily max.
– Daily max = a max 1+1+1 for the day (with good form), not necessarily your all time max

8 x 20s ON / 40s OFF
- Assault Bike Sprint for calories

Lämmittelysarjojen jälkeen 3x 5 toistoa.