Juoksu + uinti

🧘‍♂️🧘‍♀️🧘💙

E2M for 16min(8rounds)
Clean x2 @moderate to heavy weight, focus turn over
+
100 Kb swing for time
Every time you put down Kb 5 strict pull up penalty.

LÄMMÖT kesto 20 min
HUOM!! kaikki lämmittelyliikkeet tehdään tunnin alkaessa, etukäteen voit tehdä esim. omat liikkuvuus harjoitteet jne.

2 rounds:
5-8 Box Jump OH, syväkyykystä - keppi te-ote
5+5 Kylkilankussa lonkan loitonnus - alempi jalka koukussa, kyynärvarsi olkapään alla, nosta lantio ylös, vartalo suoraksi, pidä vartalo paikallaan liikkeen ajan. Nosta suoraa jalkaa ylös ja alas, ilman että muu osa vartalosta liikkuu.
10 Scapular Push Up - etunojapunnerrus asento
5+5 Kneeling Thoracic Rotation - sukella kainalon alta ja kierrä auki - katse seuraa kättä
5+5 Seated Hamstring Curls With Band - istuen vahva kuminauha

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1-2 rounds: Clean (Cl) Grip
3+3+3 Clean High Pull + Hip Dip Clean + Hip Clean
3+3+3 Hip Tall Clean (Standing On Toes) + Clean Above Knee + Shoulder Press
3+3+3 Clean Pull + Clean Panda Pull + Muscle Cl
3+3+3 Ninja Clean + Push Press + Squat Jerk
3+3+3 Clean + Sots Press + Tall Power Jerk (Standing On Toes + BB On The Head)

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POWER CLEAN + FRONT SQUAT + PUSH PRESS
3[2+1+2]@nousu 60% ty-% pal 2min

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BLOCKS CLEAN PANDA PULL + CLEAN (tangon korkeus polven yläpuolella)
2[2+3]@50%, 2[2+3]@60%, 2[2+2]@70%, 2[2+2]@76%, 2[2+2]@81%, 2[1+1]@86% rive-% pal 2min

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BOX SYVÄKYYKKYHYPPY 3x5 pal 2min

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PRESS From SPLIT + SPLIT OH molemmat puolet - EI KENKIÄ! 😉
2[4+4]@50% ty-% pal 2min

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BOX BACK SQUAT (90°)
4@50%, 4@70%, 3x4@80% tk-% pal 2min

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OHEISHARJOITTEET 2-3 kierrosta
10+10+10 KYLKIRUTISTUS + SAHALANKKU + KYLKIRUTISTUS
8-12 DIPS tiukat/kevennetty kuminauha tai penkkiä vasten jalat korokkeella, suorana/koukussa lattialla
5+5 OH LUNGE <->, DB/KB kävele ensin eteenpäin palaa takaperin

DYNAAMISET VENYTTELYT 5-10 min, 10-20s liike/puoli, TEE KOTONA!

A1) 4 Box Assisted Strict Ring Muscle up
A2) 3 ring kip swing + 2 Pull to hip
A3) 8-10 Russian Push up (with roller)
1:1 rest after all 3 movements

Clean and Jerk
Every min for 10 minutes
1 squat clean + 1 split jerk, starting with the weight you use on Grace and building up to moderate heavy single
good goal on last lift is 80-85 % of 1rm clean&jerk

Strenght
Wendler program
Deadlift
5 reps @75% of it (90% of 1rm)
3 reps @85% of it.
Max reps @95% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety !
Goal on last set is something like 4-8 reps but no more reps than 10 on last set. Even if you can,

Metcon
"GRACE"
30 clean&jerks for time @60/42.5kg

You can start to go touch n go lifts on first rounds but I would probably go with fast singles all the way.
Keep steady pace whole workout and try to add speed on last 5-10 reps. its ending earlier than you think!
Put Spring Collars "wrong way" in so they will hold the plates on places better.
time target sub 5 minutes meaning 1 rep every 10 sec about.

After Metcon Do some Active recovery for 5-7 minutes with air bike and start clean&jerks

Wendler program Shoulder Press
Shoulder Press
5 reps @75% of it (90% of 1rm)
3 reps @85% of it.
Max reps @95% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set.
Goal on last set is something like 4-8 reps.

Maastaveto Max1

200m Run
6 Power snatch (50/35kg)
9 HSPU