Maastaveto
3x5, nousu V2

2x5min / 3min tauko
1) 10 cal 10 boxille tai blokille askellusta
2) 5+5 Kp-tempausta 4-6 burpeeta

A)
Waving Power Clean
3 x EMOM5 mins
1st set : 2x@65%, @70%, @75, @80, @85%
2nd set : 2x@70%, @75%, @80, @85, @90%
3rd set : 2x@75%, @80%, @85, @90, @95%

No rest btw EMOMS!

B)
Partner workout (YG,IG)
3 mins x 4 sets , rest 90 sec
Buy in :
20 Bar facing burpees
Remaining time max reps Bear Complex
1: @43/30kg
2: @50/35kg
3: @60/43kg
4: @70/47kg

Clean and jerk

6 to 8 x 1.1 @ 70+%, go every 1:30-2:00

Notes (A).
– 1.1 = 2 singles w/ short (10-15s) rests between them
– Start @ 70% for first set, then build up from there. Only as heavy as good form allows (these should be quality, not maximal sets)

5 sets:
3 Snatches w/ 2 pauses
- Start @50-60% and build by feel
- Pause under and on top of the knees
- Focus on positions and powerfull full extension!
- Rest as needed btw sets

Every 2:30x3 1 Takakyykky
Every 2:30x3 1 Penkki

Every 2:00x3 10 DB Floor press + 10 Heavy goblet squats

3x
5 Broad jumps
5 Strict pull-ups
5 Clap push-ups
1:00 rest

45min laadukkaasti

5min kone
6+6 Skorpioni
6+6 Tuulimylly
6+6 Boxille nousu sivulta
6+6 Kuulan siirto lankussa
8 Hyvää huomenta tangolla tai kepillä
8 Valakyykky tangolla tai kepillä
10-20s Rento roikunta

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees + 5 wall squats
10 bent over band pull aparts/victory pulls etc..
10 banded goodmornings
5+5 atg split squat with 2-3 sec hold at bottom on each rep / cossack squats
3-5 strict chin ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Balance + Pause Overhead Squat 3-4x2+3reps@60-65-70-75% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-65-70-75% of 1rm
rest 2.5-3.5 min bwn sets
Weighted Chin ups 3-4x 3-5 reps + 5-10 reps of kipping parallette/deficit handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon
CF OPEN 26.2

Askelkyykkykävely 5*10m

Tempaus

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20-30 l-sit hold
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
then 3 rounds
6-8 bench press, add weight
1-2 decline rope climbs or legless to half way

Strenght
Pause Bench Press 3x3reps@60-75%
1-2 legless rope climbs up/down + 1 normal climb
rest 3-4 min bwn sets
then 10 min emom of:
2 bench press @75-85%

Metcon
3-4 sets
3 min amrap
20 calories ski
10-15 toes to bars
then remaining time do max reps of strict hspu (target is about 1-1.5 min of shspu)
tavoite ois aina saada vähintään 10-15 toistoa kasaan ja ennemmin niin että teet vaikka
3-5 toiston sarjoja pitäen taukoa välissä 10-15 sek.
2 min rest bwn sets

Accessory Work
2-3x12 barbell french tricep turns on bench, control tempo down, faster up (tricep+biceps can be superset also)
2-3x12 barbell bicep curls, controlled tempo on down, faster up
rest as needed
ls, controlled tempo on down, faster up
rest as needed