A,
Log your best Snatch 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
For quality:
5 L/5 R Eccentric Bulgarian Split Squats, pick load
Pigeon Stretch, L 2 mins/R 2 mins
Sprinter Stretch, L 2 mins/R 2 mins
--then--
2 rounds of:
10 Tempo Goblet Squats, pick load
10 L/10 R Split Stance Good Mornings, pick load
Sled Drag, pick load, 100 ft
--then--
5 Eccentric Dumbbell Pull Overs, pick load
Banded Tricep Stretch, L 1:30 min/R 1:30 min
Pec Smash With Lax Ball, L 1:30 min/R 1:30 min
--then--
2 rounds of:
15 Bent Over Rear Delt Raises, pick load
15 Banded Lat Pull Downs
10 Tempo Dumbbell Floor Press, pick load

Pigeon Stretch- 1:30-2 mins/side
Sprinter Stretch- 1:30-2 mins/side
Tempo Goblet Squats- 3 secs down and up
Sled Drag / Banded Low Box Step-ups, 45 secs
Tempo Dumbbell Floor Press- 3 secs down and up

C,
For quality:
Outdoor Activity

Viikko 51
Treeni 1
Warm Up
2 sets
2 min cardio machine
10 walking lunges
10 air squats
5 burpees
10 kb swings
5 wall ball shots
10 alt leg v-ups

Metcon
15 min partner amrap
20 kb swings
20 wall ball shots
20 burpees
you go, i go!

Accessory Work
For Quality 15 minutes
3-5 sharp box jumps
6-8 side plank knee tucks R/L
3-5 ring dips
6-8 strict toes to bars / knee raises

Build To a 1RM

For time:

27-21-15-9

Row Calories
Thrusters 42,5/30kg

TC 14

• Let's make the first focus on the pace of the row. We want to be sure that our pacing doesn't drop significantly in the back half this workout because we were too aggressive at the start. Settle into a pace that we see ourselves holding while we are out breath and managing leg fatigue.

• We´ll make the thrusters our second focus. While we want to try to hold on for bigger sets, we need to be mindful of how our speed here can effect our row. A quick break on the 27 and 21 may be worth it if it means you can hold your pace on the row.

• HR ZONE 4 - 5. Full Speed!

In teams of 3:
5 rounds (each):
10/8cal AB
- Only 1 member works at a time

Rest 3min, then

In teams of 3:
M: 10-8-6-4cal AB
W: 8-6-4-2cal AB
-Only 1 member works at a time and each member has to complete the reguired calories.

Lisää painoa 2,5-5kg

1:00 Banded Pass Trough
1:00 Banded Lat Stretch ( Each )
1:00 Active Spiderman
1:00 KB Calf Smash ( Each )
4:00 Echo

Warm Up (loppuviikon käynnistelyt)
Band Pull aparts + Banded Hip activation
then
3 sets
1:00 cardio (add speed each round)
5 muscle cleans
5 front squats
5 hang squat clean thrusters
10 scapula pull ups
5 burpee pull ups

Strenght
Every 1.5 min for 15 minutes (10 sets)
1 power clean + 1 push jerk + 1 squat clean thruster @50-70% of 1rm clean&jerk

Metcon
For time
12-9-6-3 reps
OHS @30/42.5kg
Bar facing burpees
Go at 80% effort- ohs ub, burpee step up and jump over

Accessory
3x15 db bench press @10-12.5/17.522.5kg
3x12 barbell bicep curls @20-25/30-40kg
3x 15 v-ups, 30s boat hold, 30 flutter kicks
rest as needed

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

45s on 45s off x20:
a) rope climb
b) double kb hang clean
c) DU
d) alt. pistol squat
e) air bike

Warm up
4x45s on / 15 s off cardio
band pulls + banded hip activation

Sitten liikelämppää
Easy pace Cardio
Part 1
3 rounds
10 wall ball shots
1 min spinning bike/ bike erg
6-8 kip hspu
Part 2
3 rounds
10 db snatches @12.5-15/17.5-22.5kg
1 min ski
10 box step ups kehonpainolla
Part 3
3 rounds
2 rope climbs
1 min spinning bike / bke erg
40m farmers walking 2x24/32kg

rest 2 min bwn "Parts" Ota liikkeidenkin välissä paussia ja tasaa sykettä, kevyttä puuhastelua tämä koko homma.

Mobility of your choise today at some point