A.
5 x 10 Backsquat

B.
4 x 10 (5+5) frontrack reverse lunge (bar)

C.
5 x 12+12 Bulgarian split squat (KB/DB’s)

D.
4 x 6 GHR (good morning)
4 x 15-20 GHD

Backsquat

5x3@60-75%

Kax ekaa toistoa 2sek stoppi pohjassa

Find your 3 rep max for snatch push press.

LÄMMÖT SALIOHJELMAN MUKAAN!

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HIP POWER SNATCH + SN BALANCE
3[3+2]@nousu 50%, 3[2+2]@60% te-% pal 2min

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SNATCH PUSH PRESS
4@50%, 4@60%, 4@70%, 4@76%, 3x2@81% te-% pal 2min

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SNATCH
2x3@50%, 2x3@60%, 4x2@70% te-% pal 2min

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CLEAN PULL seiso 5cm korokkeella
2x5@81%, 2x4@91%, 2x3@101% ty-% pal 2min

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FRONT SQUAT
2@30%, 2@40%, 2@50%, 2@60%, 2@70% pal 2min

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OHEISET 3x
6-10 ABS ROLL-OUT, kevennä polvet lattiassa/kuminauha vyötäröllä
6-10 KULMASOUTU KB/DB

Tempausveto + raakatempaus + tempaus (pysäytys polven alla ja päällä jokaisella toistolla)
4x1+1+2 60% tempaus maksimista

🏊‍♂️🏊‍♀️🏊🏝
Aikaa vastaan🌴

For time
30/24 calories of air bike
30 ghd sit ups
30/24 calories of air bike
30 pull ups
30/24 calories of air bike
60 wall ball shots
30/24 calories of air bike
30 pull ups
30/24 calories of air bike
30 ghd sit ups
30/24 calories of air bike

This is our longer piece for this week. On bike keep moderate pace ( good target sub 2.30 each time) so for the men
its about 13-15 calories per min pace and women 10-11. On last bike you can drive faster because there is nothing
left to do in metcon
Ghd sit ups steady pace and try to go for unbroken on first set, maybe cut it for 2-3 sets with short rest.
Pull ups and wall ball shots done in 2-4 sets with smart breaks in. Find your smart way to split sets in this amount of
reps.

Wendler program Shoulder Press
First count 90% of 1rm Shoulder Press. add +2.5kg since last time you did this.
3 reps @70% of it (90% of 1rm)
3 reps @80% of it.
Max reps @90% 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.

then 2 rounds of :
50 single unders
20 plate hops
10+10 plate halos
10 goblet squat
5 inch worm with push up
10 tuck ups

Metcon
ANNIE for time:
50-40-30-20-10 reps of
Double unders
Abmat sit ups

LAUANTAI
2-3 min light cardio
1+1 min glute smash with roller
1-2 min adductors/hamstring smash with roller
1-2 min v-sit strech
1+1 min piriformis strech

Tall Cleans + Jerk Balance 3 sets 2+2 reps @30-40% of 1rm clean&jerk
rest 1.5-2 min bwn

Power Clean + Low Hang Squat clean + Split Jerk
3 sets 2+1+1 reps @55-65%
3 sets 1+1+1 reps @70-80%

Strenght
Wendler program
Deadlift, add +5kg compared last time did this.
3 reps @70% of it (90% of 1rm)
3 reps @80% of it.
Max reps @90% 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.
target on last set 5-10 reps.