6x:

-high hang squat snatch
+ hang squat snatch
+ low hang squat snatch

*build up to max
*rest as needed

3-4 sets:
10/10 Banded Bulgarian Split Squats (w/ medial band pull)
10/10 Copenhagen Lifts
15 Banded Hip Bridges (band under the knees)
10/10 Eccentric Lateral Box Step Down 30/40cm (heel touches the ground)

Voima
Front squat/goblet squat 5x5
-nouseva paino
-rest 2min

WOD
For time
21-15-9
Push press
Air squat

Kevyttä hölkkää 35 - 40 minuuttia

Clean and jerk

A1. Halting clean and jerk – 3 x 1 @ 65-70%1RM clean and jerk, go every 1:30-2:00
A2. Tempo clean and jerk – 3 x 1 @ 65-70%1RM clean and jerk, go every 1:30-2:00
A3. Clean and jerk – 3 x 1 @ 65-70%1RM clean and jerk, go every 1:30-2:00

Notes
– Pause at the knee on the halting clean
– Tempo: 3 sec from floor to mid-thigh
– Build up within the percentage range on each set if you can

LÄMMITTELY
Kiertoharjoitus, 2-3 x 60s./20s.
1. Pöytänostossa raajojen irrotukset (+ojennukset)
2. Vaaka tangolla
3. Seinäkyykky
4. Sivukävely vk
5. Bulg. askelkyykky etujalka boksilla/stepperillä
6. Boksilta istumasta nousu yhdellä jalalla

VOIMAHARJOITTELU
3 x 10-12 yhden jalan jarruttava kyykky boksilta
3 x 10-12 mave + kulmasoutu kp
3 x 10-12 vauhtipunnerrus

CORE TABATA
20s. on / 10s. off
A) lankussa olkapääkosketukset
B) linkkari

EMOM 8 (0:50/0:10)
10/7 (cal) Row
Burpee box jump overs, 24/20″ in the remaining time

EMOM 8 (0:50/0:10)
10/7 (cal) Echo bike
DB Snatches, alt @, in the remaining time

C) EMOM 8 (0:50/0:10)
10/7 (cal) SkiErg
Air squats in the remaining time

D) EMOM 20*
1) Echo bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

DB Snatch, 32.5/22.5 kg, 27.5/17.5 kg, 22.5/15 kg, this can be a bit heavier weight that you can still keep moving with.

Aim for 1-2 calories/minute higher than you did when we tested Mikko Triangle. If you didn’t do the test, aim for 1-2 calories/minute higher than you think you could keep for the full 40-minute version.

4-5 sets:
10 Flutter Kicks
10 Leg Raises
10 Candle Stick Toe Touch
:45 Forearm Plank Hold
- Rest 1-1:30 btw sets

For time:
15cal Ski
12 HSPU
15cal Ski
9 HSPU
15cal Ski
6 HSPU

————Rest 3:00————

15cal Row
12 HSPU
15cal Row
9 HSPU
15cal Row
6 HSPU

Warm Up
Band Pulls + Banded Hip Activation
then
2x with each machine: 40s easy pace + 20s moderate pace + 10s fast pace with 20s rest bwn sets

Metcon
2-3 sets (pace moderate to moderate/fast) (masters 45+ = 2 rounds, yleinen valitsee itse 2-3)
30/24 calories rowing
30/24 calories ski erg
24/18 cal air bike
time target 5.5-6.5 minutes per set, should feel like 80% effort.
rest 3 minutes bwn sets

Weightlifting
2 Flat Foot Snatch + 2 flat foot hang snatch 3x2+2reps@35-50%
1 Slow Snatch + 2 Hang Snatch 5x1+2reps@60-70% (can be power or squat)
Power Clean + Hang Squat Clean + Push Press + Split Jerk 3x1+1+1+1 reps@35-50%
Power Clean + Hang Squat Clean + 2 Split Jerk 5x1+1+1+1reps@60-70%
rest 1-2 min bwn sets, sharp lifts with good techniques/focus on quality and skill also.

Accessory Work
3x3+3 kb or db turkish get ups @light/moderate weights.
rest 1-2 min bwn sets
or practise handstand walk/hold skills (no hspu)