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

3 x 3 rounds

1: 3 rounds
20 cal row
8 bench press

2: 3 rounds
20 cal bike
100 DUs

3: 3 rounds
8 snatch
10 bar facing burpee

Maastaveto 3x3 75-85%
Yhden jalan mave 2x7/jalka

Tiukka c2b 4x6-10

Ulkokierto kuminauha 2x15
Lapojen lähennys 2x15

Linkkuveitsi 3x15-20
3x10 hauiskääntö, hammer 3x10

Partner Chipper for Time:

The other does 15 burpees and the other stays in HS hold position

20 DL 110/85kg
18 hspu
16 box over with dB 30/22,5 kg
14 C2B

The other does 15 burpees and the other stays in HS hold position

12 + 12 T2B
10+10 DB snatch 30/22,5 kg
8 Rope climb

The other does 15 burpees and the other stays in HS hold position

6+6 Sandback / D- ball Shoulder overs
4+4 MU
2 tolppaa hs walk (10 + 10m)

The other does 15 burpees and the other stays in HS hold position

☠️And Then Same but Backwards☠️

1)Power snatch 3x50%, 3x60%, 3x70%
2A) Skater jump 3x8
2B) Sprint 3x10m
2C) box broad jump 3x4