3 min Row/bike/ski
do OH mobility per your own routine
then 3 x
20s. facing the wall HS hold
5 db sots press e/s
5m seal walk

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EMOM 16
work for quality, 45s.
M1 HS walk attempts
M2 paola MU on a low bar
M3 ghd sit up
M4 rest

Warm Up with Air Bike
3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
then
3 times with barbell
3 clean pull + 3 muscle clean+ 3 front squat + 3 tall squat cleans
rest 30s bwn

Weightlifting Conditioning
First you do 2 sets of 12-15 tng power clean&jerks @30/42.5kg
rest 2-3 min bwn sets
then

5x3 Hang Squat Cleans
60/65/70/75/80% of 1rm
rest 2-3 min bwn sets

Strenght
Split Jerk From Rack 3x2@75-85% of 1rm jerk.
rest 2-3 min
Bench Press 3x3reps @80-82.5-85% of 1rm
rest 2-3 min
Keep Focus on training even weightlifting part is over and resting times are longer on str work.

Accessory Work
3 sets
12-15 Banded KB Russian Swings @12/16kg
12-15 French Tricep turns with 2db's (lay on floor)
12-15 Bicep curls with db's (standing alt hand)
rest 2-3 min

Cool down
3-5 min light cardio
1+1 min hip flexors streching
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 min glute smash with roller
1+1 min wall pec / bicep strech

A) Clean

Clean, nousu kolmosilla painossa ylös päin kunnes liike alkaa hidastumaan.
- 2 kertaa sama paino ennen lisäämistä
- Ei tng, ei saa pudottaa
- 20:00 minuuttia.

B) Clean pulls

Clean pull 4 x 4 @ raskain paino A -osiosta + 15-25kg
Ei tng, ei pudotuksia.

C) Weightlifting conditioning

21-18-15 Reps for quality & minimum rest of:
Snatch grip push press behind the neck. 50% of Snatch 1RM (heavyish)
Weighted lunges
High box jumps
GHD sit-ups

Harjoituksessa pitäisi olla raskaahkot painot ja sarjat pitäisivät tulla putkeen nippa nappa. Jokaisen setin jälkeen pitäisi olla kunnon polte sekä hapot lihaksissa.
Harjoitusta ei tarvitse vetää aikaa vastaan, mutta reippaahkolla tahdilla.
Box hypyt “ykkösinä” eli ei jännehyppyjä.
Jos et tehnyt viime viikolla, niin käytä nyt toistoja 15-12-9 tai 18-15-12

4 rounds for time:

10 bar facing burpee
20 sumodeadlift high pull @35/25kg
4 handstand push up
10 toes to bar
-rest 1min-
10 toes to bar
4 hspu
20 sumodeadlift high pull @35/25kg
10 bar facing burpee
-rest 2min-

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Kasvot kohti tankoa Burpee tangon yli
Sumodeadlift high pull max kahdessa osassa
Handstand push up skaalaus boxilla tehtävään pike- punnerrukseen jalat/polvet boxilla
Toes to bar skaalaus polvennostoon tai vuorojaloin
Harjoituksen kesto ~26-34min

Wod 22 min time cap

25 burpees

Then 6 rounds of:
4 clean & jerk 50kg/34kg
8 deadlift 50kg/34kg
12 push-ups

Then
15 thrusters 50kg/34kg
Then
25 burpees

---

Tabata 2x4 min
20 sec on, 10 off

-Sit abs +weight
-Plank with hip twist
-Lying leg raises
-Russian twist +weight

2-3s pause at the bottom, go ~80-90% of today's 2 rep max.

E5MOM 25
15 AssaultBike calories
12 DB PushPress (45/35lb)
9 DB FrontSquats (45/35lb)
6 DB Thrusters (45/35lb)

3 rounds for time of

• 15 kettlebell swings
• 20 box jumps
• 250-m row

♀ 35-lb KB, 20-in box
♂ 53-lb KB, 24-in box

Strength

5 rounds of
20 x narrow stance stiff legged deadlift
20 x kb glute bridge
20 x box pistol squat / optional:goblet /
20 x kb hip thrust
20 m front rack walking lunges

Wod
amrap 6’

unbroken sets of

5 goblet thruster
5 russian swing
5 am swing

Ski 3000m