Front squats every 2 minutes:
4-4-4-3-3-3-2-2-2-1

Deadlift decifit
3 set of 6 reps
Decifit ~10cm

Treeni 2
Warm Up
3 min easy cardio
Mobility for 5 minutes (vedä jotain yleistä)
then 2 rounds
10+10 plate halos
10 goblet squats
5 reverse snow angels

Testing Todays WOD Movements

Metcon
2x12 min emom / 3min rest bwn
min 1 - cardio machine easy pace (45s)
min 2 - wall ball shots 2x 4-8 reps
min 3 - cardio machine easy pace (45s)
min 2 - kb swings x 12-15 reps
min 5 - cardio machine easy pace (45s)
min 6 - burpees 2 x 4-6 reps

eli nuo liikkeet mitä kahteen osaan niin karkeesti teet esim.6 toistoa
ja lepäät 10-15 sek ja uudelleen 6 toistoa.

Finisher
3 rounds
10-15 hardened ring row
20-30 medball russian twists
10-15 knee tuck ups
rest 2 min

Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 8RPE (heavier than last week)

Paused overhead squat
4 sets of 2 reps with a 2 sec pause at the bottom work on balance in the receiving position - 80% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up - try and keep these to 5 seconds

Additional extras
Side plank clamshell 3 x 8 each side -

Strict pull ups - 3 x 10 (use a band that allows you to do 10 pull ups unbroken)
Barbell bent over row - 3 sets of 10 @ moderate load

5 rounds, each round for time, of:
Row 400 m
4 Rope Climbs
rest 90s. in b/w

A: Back squat 3x7 @75%
B: Hang Snatch pull 2-2-2-2
C: Shoulder press 3x5
D: Strict Pull ups 3set

Emom OHS & TTB

3 rounds for time:
25/20cal Ski
10 Pull-ups
20/16cal AB
10 Burpees To Target (15cm)

Warm Up
2 rounds
15/12 cal row
10 glute bridges
20 banded face pulls
20 cossack squats
10 sots press with stick or light barbell

Then warm up 2 rounds with barbell
3 muscle snatch + 3 hang power snatch + 3 snatch grip push press behind neck + 3 pause ohs

Weightlifting work
Pause snatch balance + snatch balance 3-3-2-2 (form rack)
2 sets x 1 pause snatch balance (pause 2-3s pohjassa) + 2 snatch balance
2 sets x 1 pause sb + 1 snatch balance
rest 1-1.5 min bwn and use 60-70% of 1rm on working sets

Hang Power Snatch + Power Snatch + OHS
2 sets x 2´hang ps+ 1 power snatch + 1 OHS
2 sets x 1 hang ps + 1 power snatch + 1 OHS
rest 1-1.5 min bwn and use 60-70% of 1rm on working sets

ota sit liiketuntumaa metcon liikkeistä

Metcon
15 min amrap
15 ghd sit ups /20 v-ups
4-5 bar muscle ups or 8-10 c2b pull ups or pull ups
10 thrusters with 12.5-15/17.5-22,5kg dumbbells
tavoite kierrosmäärä on karkeasti 5, minimissään pitää 4 saada ja hyvä on jos menee 6.

Cool down
3-5 min light cardio

Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle

3 rfq
10 tricep pushdown
10 hammer curl
-no rests-