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-

Weighted dip 9RM

DEADLIFT
5x5, RIR 2-3.

For 40 min:

10 min bike
10 wb/ 14 lbs
10 push-up
10 pull-up

A,
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

70-75% 1RM Clean

B,
Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
For time:
3 rounds of:
10 Dumbbell Bench Press, pick load
15/13 Ski Erg Calories
-- Rest 2 mins --
3 rounds of:
12 Dumbbell Deadlifts, pick load
15/13 Ski Erg Calories
-- Rest 2 mins --
3 rounds of:
14 Renegade Rows, pick load
15/13 Ski Erg Calories

Dumbbell Bench Press- heavy
Dumbbell Deadlifts- heavy
Renegade Rows- moderate

Complete in teams of 2.

One partner is on the dumbbells while the other is on the ski erg. Switch when both complete the exercise and continue till 3 full rounds are complete

Rive ja työntö

4 Rounds:

4 minute on
1 minute off

• Score Lowest meters of the 4 rounds.

AMRAP 25
2.7/2k row
remaining time:
15 box jump overs
15 wall balls
15 shoulder to overhead @40/30kg