LÄMMÖT & OHEISET SALIOHJELMAN MUKAAN!

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CLEAN PULL lantiolle + MUSCLE SQUAT CLEAN
3+3@nousu 50%, 4[3+3]@50% rive-% pal 2min

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FRONT SQUAT + SPLIT JERK
2[3+3]@nousu 50%, 2[2+2]@60%, 2[2+2]@70% ty-% pal 2min

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SPLIT JERK niskasta, teline
2x3@50%, 3x3@60% ty-% pal 2min

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PUSH PRESS teline
3x4@50% ty-% pal 2 min

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BOX SYVÄKYYKKYHYPPY 3x5 pal 2min

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BOX BACK SQUAT (90°)
4@50%, 4@60%, 4@70%, 4x4@80% tk-% pal 2min

10 minutes working on some restrictions

5 RFT
20 lateral bar burpees
10 STO 135/95

*pick a weight you could do 10 STO unbroken 1st round.

STO= shoulder to overhead

OTM20
1. Wall ball
2. DB snatch/ DB ground to overhead
3. Ergo of your choice
4. Rest

OTM8 : 6 reps

HSPU/ negative HSPU/ HSPU from
Box/ Pike push up/ seated DB press

3 rounds for time:

12 dumbbell snatch
10 weighted box step over
8 burpee box jump over

rx: 25/16 kg db and 60/50cm box

Practice Handstand/Handstand walk ~15min.

Warm up after rowing metcon
1 set
3 inch worm with push up
3 pike push ups
10 alt leg bodyweight rdl
10 alt leg v.ups
:20 HS Hold
1 normal rope climb
3 shspu

FOR QUALITY
15-12-9-6-3 reps
SHSPU
5-4-3-2-1 reps
Rope climb

Cool down
2-3 min light cardio
1+1 min pec/front shoulder smash with roller, laying on floor
1+1 min bicep/chest strech againts wall
2+2 min upperback/lat smash with roller

Metcon
Row progression week 6
500m at 6min test (or fast) pace,
100m sprint at max effort,
Rest 3min,
400m at 6min test (or fast) pace,
100m sprint at max effort,
Rest 2.5min,
300m at 6min test (or fast) pace,
100m sprint at max effort,
Rest 2min,
200m at 6min test (or fast) pace,
100m sprint at max effort

Record total workout time

Block Clean (mid thigh)

4 x 2 x 65%

Snatch Balance

4 x 3 x 70%

Push Press

4 x 3 x 80%

Muscle Snatch

4 x 3 x 65%