EMOM24:
a) 6-12 cal row
b) 8-16 alt. s.a. db hang clean
c) rest
d) 6-12 cal ski/bike erg / air bike
e) 8-16 push up
f) rest

Target: Work 30-45s / interval

shoulder press 3x6
* -nouseva paino
-lepo 3-4min sarjojen välissä*

3 rounds for time
15 hang power clean (50/35)
15 Bar facing burpee

Time cap 10min

Squat clean+split jerk
3+3
3+3
2+2
2+2
1+1
Painoa kasvattaen, 2-3min lepo väliin

HEAVY WEEK 3/9

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WARM UP sama saliohjelman kanssa

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MUSCLE SNATCH + HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS
4-5[3+3+3+3]@up to 45-50% sn-%, rest between sets 2min

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SNATCH PUSH PRESS + OHS
6[1+2]@80% sn-%, rest between sets 2min

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SNATCH PULL from Above Knee *full foot + TRAP PULL
4[4+2]@95% sn-%, rest between sets 2min

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CLEAN DEADLIFT
3-4x4@100% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

3 rounds:

10-12 REVERSE HYPER
12-15 RUSSIAN TWIST per side
4x10-12 LOW BOX JUMP

Rest as needed

Warm up
2 rounds
1:30 cardio machine
30 plate hops
10 plate halos R/L
10 Plate Row
:30 Side Plank
:30 Hanging

Skills
Kipping Pull ups and Handstand Push Up

Strenght
3 sets of Strict or Kipping Pull ups
3 sets of Strict or Kipping Handstand Push ups

Metcon
For time
30-24-18 reps OR 26-20-14 reps
DB Snatch
Push Ups
Weighted Box Step ups (DB On shoulder carry)

one top set of 6@RPE10 (max lift, couldn't do more), then 3x6@-10%, rest between sets 3min

*6@rpe10 -- target load of max ~84%

one top set of 5@RPE10 (max lift, couldn't do more), then 3x5@-10%, rest between sets 2min

*5@rpe10 -- target load of max ~86%

4 Rounds:
15 Barbell Bicep Curls (empty bb)
10 DB Skull Crushers L+R
10 Feet Elevared Ring Rows
15 Banded Tricep Extensions
- Rest 2min btw rounds

4 rounds for time:
Partner 1: 200m Skillmill Run
Partner 2: Sandbag Bearhug Hold 60/40kg
- Both complete and switch
——then——
27-21-15-9 reps of:
Double DB Bench Presses 22,5/15kg
- Rest 1:1