3 rounds:
2min Ski
1min KB SA Farmers Carry
1min Rest
2min Row
1min Plank
1min Rest
2min AB
1min Dead Hang
1min Rest

Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpee pull ups

Strenght
Push Press 2x10 + 3x5reps, building up in weights.
rest 2-3 min bwn sets

Metcon
2 sets
ski or air bike
dumbbell bench press
banded strict chin ups
ski or air bike
4 min rest after full round. 4-6 henkilöä aina minuutin porrastuksella
liikkeelle. Work time is 40 sec on / 20 sec off

Farmers walk

3 x 30m @ challenging weight, rest 2:00 between sets

Jerk dip

3 x 5 @ 90%1RM Jerk, go every 2:00-3:00

This drill (when done correctly) will help you develop your dip position and ability to change direction from dip to drive in the jerk.
– The dip speed on this exercise may end up being a little faster than your actual jerk dip.
– The goal is to get the bar to move to the bottom of the dip very quickly, then abruptly stopping the moment of the bar, all while keeping the bar connected to the shoulders
– Do not extend up aggressively like you would a regular jerk, but rather recover normally between reps

Jerk balance

3 x 5 @ RPE 7 (3 RIR), go every 2:00-3:00

– Focus on aggressive vertical drive, fast and precise footwork into a balanced split, and punching your head through for a stable overhead lockout.
– The Jerk balance refines split technique and footwork, builds confidence in the receiving position, and strengthens the overhead lockout for a more stable and powerful jerk.

Block Clean and jerk ( @ knees)

5 x 3 @ 60-75%, go every 2:00

– Do your first set @ 60%1RM clean and jerk and build up within the percentage range over the remaining sets
– Drop the bar between each rep, reset and go
– Work on a powerful and explosive second pull and quick turnover from the block position.
– Focus on acceleration and timing under the bar (catch the bar at height you pull it to). Pull yourself under the bar.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

60-90min of Swimming:
Practise Different Swimming Technics with Aki Rantahuhta
- Omakustanteinen (6€), hyvinkään uimahallissa

20x 20kg
19x 25kg
18x 30kg
17x 35kg
16x 40kg
15x 45kg
14x 50kg
13x 55kg
12x 57,5kg
11x 60kg
10x 62,5kg
9x 65kg
8x 67,5kg
7x 70kg
6x 72,5kg
5x 75kg
4x 77,5kg
3x 80kg
2x 82,5kg
1x 85kg

A)
4 rounds with 90” rest
6 single arm front squat + 10 single arm front rack march / side @heavy

B)
For quality
6-8-10-12
double KB hang clean and jerk (unbroken)
2-4-6-8
strict chin up

C)
2-3 rounds
30/30” weighted side plank
10 goblet good morning (slow negative )
 

A,
EMOM 12
odd: 5 strict (deficit) HSPU
even: 3-5 kipping ring mu

B,
4 rounds for time of:
3 Progressive Burpee Complexes (up down, burpee no jump, burpee squat jump)
21 Alternating Dumbbell Snatches@ 22,5/15kg
63 Double Unders

Goal: Sub 16 min

C,
3 rounds for quality of:
Reverse Sled Drag, pick load, 1 min
10 L/10 R Single Leg Deadlifts, pick load
Hip Extension Hold, 1 min
10 Hip Thrusts, pick load
Rest 2 mins

Reverse Sled Drag- heavy
Hip Extension Hold- hold at the top
Hip Thrusts- heavy