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

Strength:
A, 3 sets:
Goblet Prisoner Get Up x 12 @mod
Lying Side Leg Raise with Band x 12-15

B, 3 sets:
Landmine Single Leg Hip Thrust 8/8 @mod-heavy
Adductor Plate Slide 10/10 @2,5/5/10 kg

C,
AMRAP x 10 mins (with Sandbag or Wall Ball)
6 Alt. Ground to Shoulder
4 Shoulder Squat / side
30” Sandbag Bear Hug Walk

LÄMMITTELY
2 kierrosta, 60-90s.
1. AKK - lankku
2. Eteentaivutus - mittarimato
3. Pike punnerrus
4. Lapsen lepoasennossa käsien kurotus
5. Jousiampuja kuminauhan kanssa kyljellään
6. Sivulankussa soutu

VOIMA
3 x 8 pystypunnerrus tangolla
Lepo sarjojen välissä 1min
Merkkaa treenin tulokseksi pystypunnerruksen paino

TRIANGELI
Emom 12min
Jokaisella alkavalla minuutilla 6-8 cal laitteella
Kaikkien laitteiden jälkeen seuraavalla alkavalla minuutilla lepo

ON A 10:00 RUNNING CLOCK...
Practice Handstand Hold or Handstand Walking
Kick up to wall
Shoulder taps
Single leg hold on wall
Kick up and walk 1-2 steps to wall
and so on!

Mikko’s trianhle: 10 rds:
1. row calories
2. ski calories
3. bike calories
4. rest

Vauhtikestävyysharjoitus, ei all out treeni. Valitse joka laitteella kalorimäärä, joka pysyisi alusta loppuun. (esim 10-8-8 tai 13-11-11)

Accessory: 3rds:
- Hollow v-ups/tuck ups with a stick. Pick heavy rep scheme.
(linkkari tai hollow-asennosta keräasentoon. Hollow pysyy koko sarjan ajan, eli kädet/jalat ei koske lattiaan ja kehon kuppiasento säilyy, eli selkä ei pääse notkahtamaan. Skaalaa tarvittaessa koukistamalla polvia/jättämällä jalat ylemmäs. Tee toistoja niin että tuntuu)
- KB-drag on plank hold. Pick a heavy rep scheme
Lankkupidossa käsipainon siirto. Saa olla raskas! Voit laittaa myös esim hiekkasäkin päälle käsipainon ja vetää säkkiä.
- GHD back extensions, toistoja niin että tuntuu

Rest day - what did you do?

6 Intervals

A1. 2:00 AMRAP
4 Wall walks
8 Chest-to-bar pull-ups
12 Box jump overs, 24/20″

A2. 2:00 AMRAP
20/15 (cal) Row
15 Wall balls @ 9/6kg (20/14lbs)
Burpees over the rower in the remaining time

– Rest 1:30 between intervals –

Flow. Alternate A1 / A2

These are intended as fast, hard intervals that are still sustainable for the 2 minutes and can be repeated with 2 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
These short intervals simulate combinations that have shown up in the CFG open. With only 2-minutes of work, aim to keep a high pace and unbroken sets.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

Wall walk → Reduce reps (2)
Chest-to-bar pull-up → Reduce reps (4) → Regular pull-ups

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

1 round
5min ski (tavoite 40-90cal)
* - 3min rest*
5min bike (tavoite 40-90cal)
* - 3min rest*
5min row (tavoite 40-90cal)
* - 3min rest*

Front Squat

4 x 4 @ 90%