Back squat

4 x 4 @ 80-86% (1-2 RIR), rest 3:00-4:00 b/t sets

Snatch

H2 @ Daily max
2-5 x 2 @ 75%, E2:00

– Work up to a daily max double, then perform 2-5 back off sets @ 75%
– Daily max = a max double for the day (with good form), not necessarily your all time max
– Drop the bar between each rep, reset and Go

Muscle snatch + Overhead squat

5 x 2+2 @ 50%+1RM snatch, EMOM

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Kyykky 2x2x90-92,5%

Etukyykky 5x3
-nousu kovaan kolmoseen
-tavoite noin 85-90% etukyykyn maksimista

Seal row 5x8
Pendlay row 1x20+ (muutama lämppäsarja alle ja yksi amrap sarja noin 30%)
Alatalja 5x15
-valitse yksi liike

EMOM 15 (3 rounds):
1: 150m Skillmill Run
2: 7 Burpee Box Jump Overs 60/50cm
3: 150m Skillmill Run
4: 15 Air Squats
- Rest 1min

3 Sets:
2 Rounds:
15m Single DB OH Walking Lunges 22,5/15kg (7,5+7,5m)
12 T2B
9cal Row
- Rest 2:00 btw sets

LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.

Sitten 2-3 kierrosta, 3-5 toistoa kutakin liikettä:
Tempausveto
Voimatempaus (muscle snatch)
Raakatempaus riipuksesta
Valakyykky
Tempaus

Nosta painoa hiljakseen ylöspäin jos tuntuu sopivalta

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TYÖSARJAT
Ennen tempausta,
Snatch grip sotts press,
3 x 6

TEMPAUS,
8 x (2 Tempaus veto + 1 Tempaus + Tempaus polvelta) @ 50-60%
1:00 min lepo sarjojen välillä.

Tempauksen allemeno nivusilta, 5 x 2 @ 65-70%

RINNALLEVETO & TYÖNTÖ,

8 x (Raaka rinnalleveto + rinnalleveto polvelta + 2 Työntöä saksiin) @ 50-60%
1:00 min lepo sarjojen välillä.

Rive vedot, 4 x 4 @ RPE 6-7

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BONUS
Korkeat box hypyt istuma-asennosta lähtien,
3-4 x 2

Valakyykky,
Nousu keskiraskaaseen 3 sarjaan.
Lepo 2:00 min sarjojen välissä

Niskan takaa vauhtipunnerrus tempausotteella,
3 x 5 (hard)

Tiukat leuanvedot/Ylätalja,
3 x Maksimitoistot (tähtää 8-12)

Takareiden koukistus penkissä,
3 x 10 (hard)

6-Way meadow raise,
3 x 5 (moderate)

Keskivartalo:

Selän ojennus kulmapenkissä,
3 x 15 (hard)

Warm Up
2 rounds
2 min ski erg, 2nd round rowing @easy/mod
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
30-45s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
then start strenght part

Strenght
2 Sets
8 Pause Bench Press + 8 Weighted Strict Pull Up
6 Pause Bench Press + 6 Weighted Strict Pull Up
4 Pause Bench Press + 4 Weighted Strict Pull Up
2-3 min rest bwn sets
2 aaltoa siis eka setti 1-3: 8+8/6+6/4+4 ja sit uus kierto
Set 1: 50% /20%
Set 2: 60% / 30%
Set 3: 70% /40%
Set 4: 55%/25%
Set 5: 65%/35%
Set 6: 75%/45%

Gymnastic WOD/Metcon
Emom 10-14
odd : bar muscle ups x 1-6 reps
even : drag rope double unders x 20-30 seconds / double unders x 30-40 seconds

rest/prepare for 8-10 minutes and then

For time
25/20 calorie row (masters 45+ 23/18 cal)
5/4 rope climbs
10 db squat snatch @32.5/22.5kg (27.5/17.5kg)

rest 3 min

10 db squat snatch @32.5/22.5kg (27.5/17.5kg)
5/4 rope climbs
25/20 calorie row
time target per set is sub 5 min
(masters/scaled 4 rope climbs)

rest/prepare for 8-10 minutes and then
For time
1000/850m ski
15-30m hs walk / take 2-3 times 15-25 sec hs hold against wall/free hs hold etc...
800m running or 2000/1800m bike erg
15-30m hs walk / take 2-3 times 15-25 sec hs hold against wall/free hs hold etc...
1000/850m ski
Keep moderate pace on cardio and try work semifast with gymnastics

AMRAP 8:
1min easy erg
8 wide stance good morning @ bodyweight
5+5 DB/KB windmill
3 caterpillar