Warm Up
Band Pulls + Banded Hip Activation
then
3 sets : 40s easy bike erg + 20s moderate bike erg + 10s fast bike erg with 20s rest bwn sets

Metcon
4x24/20 calories bike erg @mod + mod/fast and 2xfast pace (eli karkeesti niin et 20-30min pr pacea vähän
hitaammalla aloita ja vikat 2x vedä 5-10 pr pacella tai vähän sen alle)

Strenght
3 sets of : 3 snatch drop + 3 pause overhead squats @light/mod weight
3 sets of : 2 heaving snatch balance + 2 overhead squats @moderate weight (60-70% of 1rm snatch)
then
3x6reps of deadlift @50-60-70% of 1rm
perform 4-5 wall walks of 15-20m hs walk after deadlift set
rest as needed bwn sets

Metcon
12 min amrap @easy/mod pace
4-8-12-16...
Double DB Deadlifts (painon molemmat päät osuu lattiaan)
Shuttle Run (1 rep is 2x7.5m)
GHD sit ups
just keep moving easy/mod steady pace

Optional Accessory Work
10-15 min
light weight sledge pulling forward/backwards at very light weight

For time

2000m BikeErg
800m Run
1000m BikeErg
400m Run

3 Rounds for time

1000m BikeErg
400m Run

– Go every 20:00 –

Power snatch + snatch + snatch balance + overhead squat

5 to 7 x 1+1+1+1 @ 65-75%, go every 2:00

– Start counting your working sets @ 65%1RM snatch and build up within the percentage range if you can
– Drop the bar between the power snatch and the full snatch

Partner Workout
Amrap 8mins / 2 mins rest x 3 sets
A,
4–8-12-16…
Cal row
Syncro USA swing @24/16kg

B,
4–8-12-16…
Cal row
Syncro Kb Snatch @24/16kg

C,
4–8-12-16…
Cal row
Syncro Kb burpee deadlift @24/16kg

4 sets:
10 Chin-ups + 15 Banded Bicep Curls
- Rest 1:30 btw sets

5 sets:
2 x (1 Power Snatch + 1 Hang Power Snatch) @70% 1RM Power Snatch
- Hang: top of the knee
- Focus on full extension and speed under the bar
- Rest 2min btw sets

Front squat

18-24 @ 78-88%, rest 3:00 between sets

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible.

A,
Back Squat Progression (2nd Cycle -Week 2)
-add 2,5- 5kg to your training max

1x3 @70% of training max (1 RM 90%)
1x3 @80%
1x3+ AMRAP @90%

Rest 1-2 mins btw sets

B,
-75 Ring hamstring curls @orange/red
After every 10-15 reps complete:
-20 Banded Leg Extension @red/green/blue
-10+10 calf + tibia raises

C, AMRAP 10
Partner Workout (YGIG)
10-20-30…
Box Jump @50/60
DB Hang Squat Clean @2x12,5 / 2x17,5

kipping pull up

E2MOM, 5 rounds
3-10 kipping pull up/kipping c2b
6-10 burpee to target