Pitkä Metukka

10min Bike/Row/Ski (PK)
Into,

5MIN AMRAP:
- 8 Double DB Hang PC @35lbs
- 8 DB Box Step Over
- 8 Pull Up

10min Bike/Row/Ski (PK)
Into,

5MIN AMRAP:
- 6 T2B
- 6 Double DB FS @35lbs
- 6 Burpee Over DB

10min Bike/Row/Ski (PK)
Into,

5MIN AMRAP:
- 4 Devils Press @35lbs
- 4 Wall Walk
- 4bMU

10min Bike/Row/Ski (PK)

Accessories

A) 3-4x For Quality:

• 8/8 KB Windmill
• 5/5 Thoracic rotation (link)
• 20/20 Banded Russian Twist

B) 3-4x For Quality:

• 10/10 DB Hammer Curl
• 20-30s Chin Over Bar Hold
• 20-30 Banded Tricep Ext.

1 x 3

-4 bmu
-8 db snatch, 35kg
-12 target burpee
-16cal row

Snatch

A) WU Set x3-4

• 3 Snatch DL + 3 High hang muscle snatch + 3 OHS
• 3 DB Squat Jump

B) Build up to days technical 3RM Squat Snatch (drop and go)

C) EMOM 9:

1-3: 1 Squat Snatch @95% from days 3RM
4-6: 2 Squat Snatch @85% from days 3RM
7-9: 3 Squat Snatch @75% from days 3RM

Squats

Pause Back Squat (1s pause pohjalla)

• 5x5 *rest 3min between (1-2 RIR)

EMOM 10

1) ''X'' Rope Climb
2) 8 Squat Clean @50-60kg

-Rest 5-

EMOM 10

1) ''X'' GHD
2) 10 Power Clean @50-60kg

ACCESSORY

A) 4 Rounds For Quality:

• 20m Backwards Sled Drag
• 45-60s SB Bearhug Hold

B) 4 Rounds For Quality:

• 30m Double KB Fr. Carry
• 40m Heavy Farmers Carry

Part A).
Skill Primer
Dip Muscle Snatch & Pause OHS
(5-8 sets x 3+2 / 0:03 pause in the bottom)

Part B).
Tempo Snatch High Pull & Power Position Snatch
(8 sets x 1+2 / 55%-70%)

Front squat 75%
5-3-1-1-3-5

Voimatempaus
Voimatempaus+vala 1+2
Voimatempaus+allepud. 1+2
15-27kg

Raaka tempaus+raakat 90+tempaus 1+1+1
25-31kg

Rive lantiolta+etukyykky+vauhtipu+työntö 1+1+1+1
25,30,35,40,44,45,47

Etukyykky 75%
5+3+1+1+3+5
45,50,55,55,55,50

+loppujumppa

15 minutes amrap:
20/15 cal ergo
20 DB push ups
20 DB box step ups
20 pull ups

• 0:00-5:00, EMOM5 of Cindy, on each minute:
  • 5 pull ups
  • 10 push ups
  • 15 air squats
• 5:00-6:00, rest 1'
• 6:00-14:00, 2 rounds of Mikko's triangle (EMOM8):
  • Row (20/16 cal/min *)
  • Ski (*)
  • Bike (*)
  • Rest
• 14:00-X, 1 round of Whitten w/out run, AFAP:
  • 22 KBS @ 32/24 kg
  • 22 Box jumps 24/20"
  • 22 burpees
  • 22 WB @ 9/6 kg

Record the finishing time X.

For time

• 5 deadlifts
• 10 bar-facing burpees