Team of 3!

30 MIN AMRAP:
P1-Calorie Row
P2-REST
P3- 5 KB Goblet Squats /16kg
10 Box Jump Overs 24/20"
15 KB Swings

Once athlete 3 finishes the 5, 10, 15 reps, all athletes rotate through accumulating the most calories as possible. Continue switching until the 30 minutes expires.
Score=Total Calories

Warm up

A) 4-6min easy erg
+ mobility (if needed)

B) Warm up sets for back squat 4x3-5

Workout

A) Back squat
4x5 @75%+
Rest 3min
Start with 75% 1RM and work up in sets if feeling good

B) 3 rounds
6-8 ring dip
Rest 1min
Max reps (-2) wide grip pull-up (goal 8+ reps)
Rest 2min

C) 3 rounds:
10 DB bench press
8 bent over row
1min rest

MEDIUM HEAVY WEEK 8/9

WARM UP kesto yht. n.15min

1-2 rounds

8-10 HALF KNEELING pos. front foot elevated SNATCH to JERK grip PRESS *keppi/painotanko

5 DOLPHIN PLANK & LATERAL BRIDGE w/ 5x GLUTE & 5x ADDUCTORS RAISES *both side

3x ASSISTED COSSACK SQUAT & PISTOL SQUAT *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

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2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + 10 RDL

FRONT SQUAT + PUSH PRESS + OHS + BACK SQUAT + PUSH PRESS + OHS + GOOD MORNING SQUAT DROP SQUAT JERK + FRONT SQUAT + POWER JERK + OHS + SOTS PRESS

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

5 DIP & DRIVE (DD) +
2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ +
2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLIT JERK +
2+2 JERK from SPLIT *behind the neck +
2+2 JERK from SPLIT +
2+2 SPLIT JERK *close eyes

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TALL POWER SNATCH + TALL SNATCH
2×2[1+1]@bb pal 1min

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SNATCH
5-6x1@80% pal 2min

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CLEAN+ SPLIT JERK
5-6[1+1]@80% jerk-% pal 2min

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JERK SUPPORT *hold 3sec split position, both side
1+1@up to 100+% pal 2min

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WL BEGINNERS week 3/4

2 rounds: ei keppijumppaa
5 SNATCH DROP
5 OHS
5 RDL *sn grip
5 FRONT SQUAT

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SNATCH
6x1@RPE8 *2 quality reps reverse pal 2min

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CLEAN + SPLIT JERK
6x1@RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL *full foot
3x3@RPE8 *2 quality reps reverse pal 2min

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BACK SQUAT
4-5x3@90% of 3RM pal 3-4min

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BOX JUMPS
5x2 pal 2min

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ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)

3@RPE8 BELT SQUAT, +WEIGHT

5-8 KNEELING TRICEPS EXTENSION *head below bench/barbell

5 HANGING HOLLOW HOLD / PELVIC TILT 2-5sec *BW/+WEIGHT, myötäote

3min on - 1:00 off x8 - w/ partner, YGIG, divide reps anyhow
30 wall ball
30 k2e / t2r
30 box jump (50 / 35)
30 deadlift
30 lateral burpee/ up & down over bar

Always start where you left off on the previous round.
Result: Reps completed

21-18-15-12-9-6-3 Reps, For Time
Thrusters (45/30kg)
Bar Facing Burpees

Chest to bar
6, 5, 4, 3, 3
- this is strict c 2 b
- if using bands make sure to be progressive
- rest as needed b/w sets (2min or so is good)

Front squat 2 RM, then 3 sets with 75% (choose reps)

6x1 Behind the neck jerks

60s on 60s off x16:
a) row
b) AMRAP: 4 push up - 6 sit up - 8 air squat
c) machine (not row)
d) AMRAP: 2+2 kb stoh - 3+3 kb clean + 8 kbs