Power snatch
5 sets of 2 @75%. Nostot 2:00 min välein.

Power clean & Power jerk
5 sets of 2 @75%. Nostot 2:00 min välein.

Back squat, nousu kelluvilla kakkosilla 88-91%

Accessory:
4 Rounds of:
10 Good morning (seisten)
10 Barbell sit-ups
*Kunnon polte molemmissa.

A) Snatch 1RM

B) Clean and jerk 1RM

Snatch

A) Nousu raskaahkoon raakaan tempaukseen 10 minuutissa. Ei maksimia!


B) 20 x 1 Power snatch, every :30s - moderate weight

---

Clean and jerk

A) Nousu raskaahkoon Clean & jerk ykköseen 10 minuutissa. Ei maksimia!


B) 20 x 1 Power clean & Push jerk, every :30s - moderate weight

Back squats
2x5x65%
3x5x70%

Front squats
4x5x60%

OR

Back squats
4x6x70%

Front squats
3x6x70%

Remember to use 90% of your 1RM to calculate the weights.

Warm-up:

3:00 minutes erg of choice
+
3 Rounds of
10 Deadlifts
5 Hang power cleans
5 Front squats
5 Push jerks with pause at catch
20 Deadbugs

Then
3x
5 Hip extensions with 2-3s pause at top
5 High box jumps

---

Clean and jerk

Every minute on the minute for 12:00 minutes: 2 x (power clean and power jerk) @ 62% (of clean and jerk 1 rep max)

*Painon pitäisi olla noin 70% viime viikon raskaimmasta rinnalleveto kolmosesta.

Deadlifts

20 sets of 1 deadlift from 5cm deficit @ 65% (deadlift 1 rep max).
Lift every :30s.

*Painoksi sopii kuorma, joka on noin 70% raskaimmasta, mutta hyvin liikkuneesta ykkösestä viime viikolta.

---

Metcon (quality)

Every minute on the minute for 32:00 minutes of:
1) 14/11 Calories row
2) 10/7 Sandbag bearhug squats
3) 12/9 Calories ski
4) 5/4 Sandbag cleans 50kg

---

Bonus

3 x 20 Rounded back back extension on GHD

Core

Sandbag bearhug hold, accumulate 5:00 minutes*
*15 GHD sit-ups penalty every time you drop the sandbag

---

Warm-up:

3x
18/15 Calories row
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
10 Hanging knee tucks

---

Shoulder press 3RM
+
5 x 3 @ 90%

Push press

Set of 8 (4 reps in reserve)
2 x 6 (4 reps in reserve)
2 x 4 (4 reps in reserve)

---

Metcon:

As many reps as possible in 15:00 minutes of:
15 Toes to bar
10 Deadlifts 50/35kg
5 Power snatches 50/35kg

---

Bonus:

Banded pull-ups 6 x 12
4 sets of 10+10 1-Arm behind the neck tricep extensions
4 sets of 10 Reverse hypers

Core:

3x
1:00 min plank with feet on rower
30m Sandbag bearhug carry 70/50kg
Rest 1-2 minutes between rounds.

---

Warm-up:

3:00 min bike erg
+
3x
10+10 1-Arm deadlifts
10+10 1-Arm shoulder press
5 Pull-ups
20 Plate hops

---

Clean and jerk

5 sets of 2 (Power clean & push jerks) @ 68%

Deadlifts

15 @ 50%
12 @ 57%
9 @ 65%
3x5 @ 70%

---

Metcon:

Every minute on the minutes for 40:00 minutes of:
1) 8 Shoulder to overhead 50/35kg
2) 60 Double-unders
3) 8 Pull-ups
4) 14/11 Calories bike erg

---

Bonus:

6 x 8 Banded chest to bar pull-ups
4 sets of 10 Reverse hyper or weighted hip extensions
4 sets of 10 Toes up romanian deadlifts with dumbbells

Core:

Accumulate 5:00 min of sandbag bearhug hold
*18 GHD penalty everytime you drop the bag

---

Warm-up:

3x
18/15 Calories row
16 Lunge steps with wallball in bearhug
20 Shoulder taps
10 Hip extensions on GHD
5 High box jumps

Then
3-4 x 2-3 reps negative HSPU with 4-8s descend.

---

Back squats:

Climb up to a heavy set of 3 tempo back squats (3:3:X:1)
3s descend
3s pause at bottom
Squat & reset.

Then
5 sets of 3 tempo back squats @ 90%

---

Metcon:

As many reps possible in 20:00 minutes of:
10m Handstand walk
20 Dumbbell hang snatches, alternating arms 22,5/15kg
50 Double-unders

---

Bonus:

4 x 10+10 Bulgarian split squats
4 x 10+10 Back rack weighted lunges

Core:

3x
28 GHD sit-ups
20+20 Side plank hip touches

---

Warm-up:

5:00 min light bike erg
Right into:
5x
:40s @ 70% Watt
:20s Standing bike erg, damper set 10

---

Bike workout:

8 Rounds of:
1:00 min standing bike erg, damper set 10/8
1:00 min @ 75%, normal damper set

5:00 min @ 85-90 RPM with normal damper

5 Rounds of:
1:00 min standing bike erg, damper set 10/8
1:00 min @ 85-90 RPM, damper set -1

5:00 min @ 85-90 RPM with damper set -1

• (ex: if you used damper set 5 for the 20 min test, use damper set 4)

---

Bonus:

Dumbbell fish hook hold,
5 x 1:00 min on /1:00 min off.

Banded deathmarch with wallball in bearhug, accumulate 12:00 minutes

---

V-ups : 4 sets of 10 with :45s rest between
Then
Alternating tabata: 1. Plank hold 2. Superman hold

*Tabata: 8 rounds of :20s work / :10s rest

https://zoom.us/j/7594162178
ZOOM salasana 530247