Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Strenght
flat foot snatch + pause ohs
3x2+2 reps @35-50%
Slow Snatch + Pause Snatch
3x1+1reps @60-75%
SNATCH (NO PAUSE)
4x(80-90%x1, rest 10-20sec 80-90%x1, rest 10-20sec 80-90%x1)
rest 1-1.5 min bwn sets
rest few minutes after snatch before starting clean&jerk

rest few minutes after snatch before starting clean&jerk

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
Slow clean + squat clean +split jerk (pause on catch)
3x1+1+1reps @60-75%
Squat Clean + Split Jerk
4x(80-90%x1+1,rest 20-30sec 80-90%x1+1)
rest 1.5-2 min bwn sets

PAUSE MEANS 2 SEC HOLD ON CATCH POSITION, GET THAT BALANCE AND CONTROL FOR IT AND FINISH REP.

Metcon Prep
2-3 sets
40 sec easy + 20s moderate + 10s fast, 20 sec walk bwn sets.

Metcon
Running
1600m run @13.0-14.5 km/h pace (eli hieman hitaampaa kuin cooper pr pace tai sama vauhti)
1 min rest
400m run@1-2km pr pace (14.5-17 km/h)
rest 2 min
800m run @13.0-14.5 km/h pace (eli hieman hitaampaa kuin cooper pr pace tai sama vauhti)
1 min rest
400m run@1-2km pr pace (14.5-17 km/h)

4 Intervals

A1. AMRAP 8
40/32 (cal) Row
12 Push jerks @ 61/43kg
30m Sled push @ moderate*
60 Double-unders

A2. AMRAP 8
40/32 (cal) BikeErg
8 Hang squat cleans @ 61/43kg
12 Bar-facing burpees

– Rest 2:00 between intervals –

• Sled loading depends on your surface (friction). The sled should be challenging but you should be able to keep moving without long breaks.

Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. The target should be to avoid any unnecessary breaks, keeping the work unbroken as much as possible. With only 2-minutes of rest between AMRAPs, you need to pace these appropriately (use the machines and transitions) to be consistent on your effort and score each time
Session RPE. 7-8/10, you should feel tired but not exhausted at the end of the workout.
Intent. Improve your understanding of intensity control (pacing) in longer intervals, build your threshold capacity.
Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance).

Barbell → 52.5/35kg
Sled push → If no sled/prowler available, you can do a SB bearhug carry (30m @ 70/45kg, or KB Front rack carry @ 2 x 32/24kg

60 GHDSU

Split as you like

Man makers 5x3min AMRAP
2 KB
- Punnerrus
- Renegade row
- Heilautus
- High pull
- Rive
- Työntö
- Kyykky

Jokaista liikettä tehdään yksi toisto ja kaikki putkeen, erien pituudet 3min (5 erää), erien välissä 2 min tauko.

Abmat sit ups

Deadlift

1 x 4 @ 78-82%
4-6 x 3 @ 65%

Rest 1:30-2:00 between sets

AMRAP 6 at a slow pace with a light KB:
3 each Front Rack Shin Box Hip Lift
3 each KB Halos
1 each KB Arm Bar
- Goal: Connect your movement with your breath and move with intention
+
Band Paloff Press
3 x 10 each. Rest 60s

Tempo 30X1
@60sec rest

Partner Workout (You GO , I GO)

60-50-40-30-20-10
Wall ball over the rack @9/6kg
Cal row /bike /ski
Front rack carry in meter with Double Kb@24/16kg each person
Ring row (hard effort)

Timecap : 35mins