20s on 20s off for 6 rounds:
a) skin the cat (also high rings ok)
b) chin over bar + forehead at the bar hold (10+10s)
c) handstand practise (tripod, (kick) against the wall, kick against a band, freestanding...)
d) DU
e) rest

Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.

GRIPPITREENISSÄ YKSI VÄLIVIIKKO.
OTA MOBILITYA 15-30 MIN ENNEN TAI JÄLKEEN HARJOITUKSEN!

EMOM 12

1) 5 MU
2) 12 pistols
3) rest

12 Min EMOM

50 Double Unders
12 HR Push Ups
10 alt. db clusters

@25/17.5

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

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Clean + Jerk
8x every 90s.1 @80% of 1rm

LIGHT WEEK 8/13

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

3x *one side
REAR LUNGE with ANKLE TOUCH &
TRIANGLE &
REVOLVED TRIANGLE &
SUGARCANE POSE &
HALF MOON

5x *one side
BIRD DOG w/ thera band &
LATERAL SIDE STRETCH

• KIERROS ALUSTA TOISELLE PUOLEN

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2x3+3+3 RDL + GOOD MORNING OH on the toes + NARROW stance BACK SQUAT
2x5 ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ

3 MUSCLE CLEAN HIGH PULL from HIP *full foot, straight legs
3+3 CLEAN HIGH PULL from HIP *full foot / on the toes
3+3 CLEAN HIGH PULL from MID THIGH *full foot / on the toes
3+3 CLEAN HIGH PULL from ABOVE KNEE *full foot / on the toes
3+3 CLEAN HIGH PULL from BELOW KNEE *full foot / on the toes
3+3 CLEAN HIGH PULL *full foot / on the toes

2x1+1 TALL POWER CLEAN + TALL CLEAN *starting on the toes
2 CLEAN

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BLOCK CLEAN + POWER JERK *bb above knee high
3[2+2]@up to 60% pal 2min

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REBOUND JERK
2-3x3@up to 50% jerk-% pal 2min

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PAUSE POWER JERK + SPLIT JERK *3 sec pause dip bottom
3[2+3]@60% pal 2min

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FRONT SQUAT + JERK DRIVE
4[2+3]@70% fs-% pal 2min

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SNATCH PULL *first reps full foot
8x2@100-115% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 REVERSE CRUNCH
6@BB+weigth GOOD MORNING
10@BB BENT OVER ROW *vastaote

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9 x Every 4 min

A.
500/400m Row (easy)
or
650/500m Row (Int.)

B.
500/400m Ski (easy)
or
650/500m Ski (Int.)

A.
1000/800m Bike (easy)
or
1250/1000m Bike (Int.)

Emom 40

1) 4 sand bag clean to shoulder 60/45
2) 5 bird dog row e/s AHAFA
3) 5 incline bench press @ AHAFA
4) 12 GHD hip ext. 20/15kg
5) 10m heavy sled pull ( walk backwards and rope the sled so this turns in to front leg execise)

HR 75%

8 min of
30s. DU's
2 Turkish get up e/s
20s. hs hold (facing wall if can't with out)

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4 Rounds
*Rest as needed between excercises:

• 12 DBL KB seated Press
• 12 Strict ring dips
• 12 MB ghd sit up 6/4kg pick weight so you are able to maintain technique and do all reps