Warm Up
3 rounds
1:00 cardio (add speed each round)
20 face pulls / band pull aparts / pass throughs with light band, change every round
10 push ups
10/10 suitcase deadlifts

Strenght
Hang Power Snatch 3x8 reps@40-50-60% (polven päältä pikku alle menolla, jalat voi olla valmiiksi vastaanotto leveydessä tai hieman kapeammallam,harjoittele linkitystä kevyellä/keskipainolla)

Deadlifts 3x5 reps @40-50-60% (ainoastaan vitosia)
Bench press 3x8 reps @40-50-60%

maastavedot ja penkit hallittu liike ja asento kasassa.
rest 2 min bwn sets

Metcon
Death by Row and Burpee
8/10 cal row , add + 1 rep each min
6 burpee, add + 1 rep each min
go until 12 minutes is done.

Accessory Work
2 rounds
15-25 ghd sit ups
15-25 ghd back extensions
15+15 kb side bent @16/24kg
rest as needed

Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.

Candy
5 rounds for time of:

• 20 pull-ups
• 40 push-ups
• 60 squats

OR

Maggie
5 rounds for time of:

• 20 handstand push-ups
• 40 pull-ups
• 60 single-leg squats, alternating legs

15 toes-to-bars
10 DB power cleans (15/22.5 kg)
400/500m row/ski, 800/1000-m C2 bike

Scaled WOD
AMRAP 20:
10 hanging knee raises
10 DB power cleans 
400/500m row/ski, 800/1000-m C2 bike

MEDIUM WEEK 6/9

WARM UP kesto yht. n.15min

1-2 rounds

2x HALF KNEELING FRONT LEG w/ WEIGHT - 3x FORWARD & 3x45° & 3x90° *plate, both side

3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side

1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *both side

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

--

2x 5+5 1-ARM BACK RACK ELBOW ROTATION +
2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

2x 5 RDL + 5 BS
3 REVERSE SNATCH PULL *close eyes
3 slow start SNATCH PULL to PWR position
3 slow start SNATCH HIGH PULL *full foot
3 PANDA PULL

3 HIP SNATCH HIGH PULL *on the toes
3 HIP STANDING MUSCLE SNATCH
3 TALL SNATCH
3 HIP SNATCH

PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor
SNATCH 4-pos. *hip & abv kn & blw kn & floor

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HIP SNATCH PANDA PULL + HIP SNATCH *same speed
3x2[1+2]@up to 60% sn-% pal 1min

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SLOW START SNATCH PANDA PULL
2x1@80% sn-% pal 2min

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SNATCH + SNATCH ABOVE KNEE *tanko liikkuu koko ajan
1+1@up to 75% pal 2min

---

SNATCH
6x1@80% pal 2min

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BULGARIAN SPLIT SQUAT *bb front rack, back leg on the toes
3[5+5]@RPE8 *2 reps reverse pal 2min

---

RDL *cl grip
3x5@RPE8 *2 reps reverse pal 2min

---

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WL BEGINNERS week 1/4

2 rounds:
5 SNATCH DROP
5 OHS
5 RDL *cl grip
5 FRONT SQUAT

--

SNATCH DROP
4x3@RPE8 *2 quality reps reverse pal 2min

--

SNATCH ABOVE KNEE
5x2@RPE8 *2 quality reps reverse pal 2min

--

CLEAN ABOVE KNEE + SPLIT JERK
4[1+2]@RPE8 *2 quality reps reverse pal 2min

--

CLEAN PULL *full foot
5x2@RPE8 *2 quality reps reverse pal 2min

--

BOX JUMPS
6x2 pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

10 DB TRICEPS EXTENSIONS from the floor & MAX REPS PUSH UP *penkkiotteen leveys

3@RPE8 HIP THRUST, BB+WEIGHT

8+8 PLANK BANDED CRUNCH *viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa

Push Press
5 x 3
add 1-3kg to last time
- reset at the front rack, no bouncing, real pause before pressing

E90s x5:
3-7 kipping pull up / small kipping pull up / box kipping pull up (add one rep per set from last week)
OR
4-6 strict / 5s negative / assisted pull up, last set RIR 1-2

10 min AMRAP

5 ring MU row
10 deficit push ups
20 alt. pistols

4 rounds
rest 1 min b/w movements

7 low bar roll lat pull downs
5 floor kips
3 jump to support

500m row
3x
7 scap push ups
10 hollow rocks
4 push ups

---

accumulate
60 shoulder taps

everytime you come down
12 hollow rocks
Timecap 9 min

Power Clean
3r3s
@70-77%
- tng
- make catch lower than normally just above parallel, but so it is still power