3-4 rounds:
:20/:20 Copenhagen Plank
1min Sorenson Hold
- Rest as needed

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

Warm Up
2 rounds
1 min row
1 min ski
1 min bike erg
5 inch worm + push up
5 russian baby strech
10 ring rows
10 hr push ups

Strenght
3 sets 10 dumbbell incline bench press + 10 weighted push ups/push ups
rest 2-3 min bwn sets

3 sets 3 strict pull ups + 5 strict chin ups + 7 banded strict pull ups
rest 2-3 min bwn sets

Metcon
2-3 sets
1000/900m row @easy moderate pace
rest 1 min
1000/850m ski @easy moderate pace
rest 2 min

2000/1800m bike erg @easy moderate pace
rest 3 min

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)

For time:

30 Box Step-Up (alternate legs, full extension on top of the box!)
30 TTB
30 Box Step-Up

RPE 3-4

RPE should decrease throughout the workout. Nancy with 4-5, next part 4, and the last part 3-4. 5min rest between workouts.

CONDITIONING

15min EMOM:

1) 10 Double KB STOH
2) 20m one arm KB overhead + one arm KB Front Rack Walk (switch after 10m)
3) 10 Double KBS (eyelevel)

RPE 4, very heavy breathing

Target: unbroken sets. This will get pretty spicy after couple of rounds…

Optional Accessory

CONDITIONING

21-15-9

C2B
Lateral Box over Jump

RPE 3 to 4

CONDITIONING

Every 90sec x10

20m Prowler Push + 1 Up&Down

Add one Up&Down each round. (2nd round 2, 3rd round three...

Overall RPE 4, medium loading, very heavy breathing!

CONDITIONING
EMOM x15

1) Airbike 10-20cal
2) 7 Push Jerk + 5-14 C2B
3) Rest

Overall RPE 4

Target: all reps unbroken, bar from the ground. Tailor the reps to fit the RPE 4 (very heavy breathing)

Optional Accessory

CONDITIONING

10min EMOM:

1) Airbike 45sec
2) 20 KBS @24/16kg (american)

RPE 3 to 4