For Time :

50/35 (cal) Echo Bike
+
5 Rounds
5 Chest-to-bar pull-ups
10 Push-ups
15 Air squats
+
1000m SkiErg

TC 15

Bike

2 x 6000m. Rest 120 Sec

Score : Average Pace

3 rounds
400m run
15-12-9
dumbbell thrusters@2x15/10 kg
burpee box jumps@60/50 cm

-rest 3 mins-

3 rounds
50 double unders/75 single unders
15-12-9
devil press
toes to bar

Time cap: 30 mins

For time :

21-15-9 Box Facing Burpees 24"/20"
5-5-5 Pull Overs ( Voimakieppi )

TC 7

6 sets of Squat Clean
Set 1: 2 @65%
Set 2: 2 @70%
Set 3: 2 @75%
Sets 4-6: 1 @80%
- Rest 2min btw sets

🌿🌸☘️🌿🌸☘️🌿🌸☘️🌿

Snatch pull + hang power snatch
4-5x 1+2

Snatch
4-5x 2 @80-85%

Snatch balance
4x3

MODERATE-HEAVY WEEK 2/9

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WARM UP sama saliohjelman kanssa

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MUSCLE SNATCH + HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS
4-5[3+3+3+3]@up to 43-48% sn-%, rest between sets 2min

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BLOCK HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH
*barbell from power position
3-4x2[1+2]@65-70% sn-%, rest between sets 2min

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SNATCH PUSH PRESS + OHS
5[1+2]@80-85% sn-%, rest between sets 2min

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SNATCH DEADLIFT
3x4@100% sn-%, rest between sets 2min

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CLEAN PULL from Above Knee *full foot + TRAP PULL
3[4+2]@90% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

3 rounds:

10-12 BACK EXTENSION
10-12 KNEELING SQUAT
8 LOW BOX JUMP

Rest as needed

2-4rounds:

3-10 strict pull up
10-20s L-sit hold

Warm up
2 rounds
1:30 cardio machine
4 inch worm with push ups
5/5 upright row
5/5 single arm press
10/10 single leg hip bridge
10 deadlifts, start with barbell

Strenght
Deadlift 5x5, every 2.5min. Add weight each round.

Metcon
Every min for 15 minutes
min 1 - ski erg or rowing x 8/10 calories
min 2 - db clean&jerk from floor x 8-12 reps
min 3 - push ups x 8-15 reps