500m row
then
2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean

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Clean
7x every 2 min
1 Power clean + 1 Hang Squat Clean + 1 Front Squat @75% + of 1rm

Warm Up
2-3 sets
1:00 row
1:00 ski
16 plate hops
16 GTOH straight to plate halo (eli nosto jalkojen välistä ja suoraan pään ymäri kierto, vuoroin myötä, vuoroin vastapäivään)
4+4 reverse lunge + trunk twist
8+8 plate windmill
6-8 hang power clean + push press, keep adding weight.

Weightlifting / Strenght
Hang Power cleans 5x2 reps @80-85% of 1rm (should have like 1-2 reps in tank) (count these from 1 rm power clean)
Push Press 5x2 reps @80-85% of 1rm (should have like 1-2 reps in tank) Pause at top for 1-2 sec on each rep!
rest 2-3 min bwn set

Metcon
For time
Buy In : Max reps double unders in 2 min (target 100-150)
then
10 power snatch @light weight
5 wall walks or 15-20m hs walk
8 power snatch
4 wall walks or 10-15m hs walk
6 power snatch
3 wall walks or 5-10m hs walk

rest 5 min

For time
Buy In : Max reps double unders in 2 min (target 100-150)
then
10 power clean&jerks @light weight
5 wall walks or 15-20m hs walk
8 power clean&jerks
4 wall walks or 10-15m hs walk
6 power clean&jerks
3 wall walks or 5-10m hs walk

Accessory Work
3 sets
16-24 alt hand single arm db bench press (kaks painoa käsissä, toinen pysyy aina lähtötilanteessa kun toinen punnertaa)
rest 30-45s
8-12 single arm KB GORILLA ROW @ moderate weight , control mvement. ENSIN KAIKKI TOISTOT OIKEA JA SIT VASEN KÄSI.
rest 30-45s
24-32 DEADBUGS
rest 2-3 min bwn set

Cool down
2-3 min light walk / shake hands during / shoulders during walking
5-10 min foam rolling

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 3+1 @ 65% (3 Power clean:ia ja päälle yksi työntö tasajalkaa)

Deadlifts:

15 @ 40%
12 @ 45%
9 @ 55%
3 x 6 @ 62%

C) Accessory:

Banded strict pull-ups, 4 x 12

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Skull crusher 4 x 15

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3-4 x 15 Back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks

EMOM 10 (5 rounds)
1) 6-8 double db box step overs
2) 6/6 alt. db snatch

-rest 2min-

EMOM 10 (5 rounds)
1) 12-15 sumodeadlift high pull
2) 5-10 burpee over bar

-rest 2min

EMOM10 (5 rounds)
1) 15-20 kb swing
2) 10-15 wallball

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Tavoite, että joka liikkeen jälkeen jää noin 20s lepoa

3 min DU practice
then 3 rnds
7 ring row
5 plyo push ups
10 hollow rock

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Strict Press
5x every 2 min
2 reps @ as heavy as form allows

In pairs for time:

110 air squats
100 cal row
90 DU
80 medball sit-ups
70 wallballs 9/6
60 HSPU
50 clean&jerk 70/50
40 burpee over partner
30 pull ups
20 thrusters 70/50
10 wall climbs

TC: 40 min

7 min AMRAP
10 burpees
25 DU

Hip thrust 6x4

10-9-8-7-6-5-4-3-2-1
Burpee
Thruster 25kg/40kg
Burpee
SDLHP
Burpee
KB swing 24/32

Build to Heavy Single
Then...
1 Set of Max Reps @ 80% Heavy Single