Warm up
2 rounds
1.5 min cardio
5 inch worm with push ups
10 air squat + 5 squat jumps
10/10 single leg rdl
:30 side plank Hold R/L
then do the movement prepping and if not chance to use many cardio machine take
just one you like.

Treshold Metcon
EMOM 8
odd : row x 30 sec @20 min pr pace
even : bar mucsle ups x 3-6 reps ( banded bar mu also fine)

EMOM 8
odd : ski x 30 sec @20 min pr pace
even : American KBS x8-12 reps @16/24kg

EMOM 8
odd : air bike x 30sec @20min pr pace
even : Ghd sit ups x 8-12 reps

rest 2 min bwn sets, total time 28 minutes.

Accessory Work
3 sets
16-24 alt hand bicep curls with dumbbells
16-24 french tricep push down (medium band, stick through it)
16-20 reverse flyes with 1.25-2.5kg plates
rest 1-2 min bwn sets

3-5 rounds for quality:
10 Seated Double DB Press (on the floor, legs straight)
12 DB Rear Delt Flyes
15 DB Skull Crushers
- Rest :30 btw movements
- Rest 1min btw rounds

4 rounds, each for time of

• Row 1,000 meters
• Rest 2 minutes

3 min
Max toistot synkronoitu seinäpallo
Naiset 6+4 kg
Miehet 9+6 kg

TNG squat clean
5x every 2 min
3 @ AHAFA

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch

Every 30 Seconds for 10 mins
1 Block Power Snatch
*No prescribed weight

GHD sit-up

50, 75 or 100 reps*, break to sets as needed

• Choose # of reps based on your capacity in this movement. Rather, do what feels like too little than overdo these, as you might be sore for a while.

TEEMA - HARTIARENGAS
Aktivoinnit
• Painot kädessä olkapäiden pyöritykset
• Olan kohautukset
• Ylhäältä lapaveto —> soutu
• Vaaka lapaveto —> soutu
• V-nosto
• Ylhäältä päin käsien lähennys kuminauhalla
• Yhden käden työntö kuminauhalla
• Swimmers hower
• Pull over

VOIMA
Leuanveto vastaotteella
3 x 6-8

AMRAP 8 min
10m + 10m Tarjoilijakävely
5 x Wall ball
5 kcal laite

4 to 5 Sets :

8-12 Overhead squats @ 50-60%1RM OHS

Go every 1:30 – 2:00

Back squat

Build to a heavy set of 4 (H4) for the day @ RPE 8 (84-87%)
+
1 x 6-10 @ 80-90%H4