A) Clean, nousu kolmosilla raskaaseen painoon.
- Ei tng, ei pudotuksia.
- Kaksi kertaa sama paino
- 15 min

B) EMOM for 6 minutes: 2 Power cleans @ 75-77% of A.
- Korostetun hidas veto lattiasta polven yli
- “Venytä rannetta” vedon aikana, eli keskity pitämään kädet rentona & yläselkä tiukalla.

C) Front squats

Aaltosarjat: 4-2-4-2-4-2. Nousu mahdollisimman isoon kuormaan. Eli ensin 4 sarja, sitten 2 toiston sarja, uudestaan 4, sitten 2 jne.
- Muista hyvä, pysty ja leveä asento.
- Paino koko jalkapohjalla
- Ei kippaamista eteenpäin.

D) Accessory:

3-4 Rounds of:
8 Bent over rows
8+8 1-arm bent over row
5 x 5s kidutuspito (lankkupito GHD penkissä vaakatasossa)
5+5 Windmills
*Kaikissa kunnon polte

Push Press

8-8-6-6-4-4, AHAP

4 strick pull-ups
7 ring dips
10 ab mat sit-ups
4 strick pull-ups
7 ring dips
10 med ball floor to shoulder (alternating shoulders) = 1 round

AMRAP 21mins

A: Strict Pull ups 3set
B: 10min amrap Hspu
C: 20min emom
Odd: Row 14cal
Even: 1set unbroken ttb

LÄMMITTELY
Kumpparilla avaavia ja lämmittäviä liikkeitä

VOIMA
Treenin työntävänä liikkeenä lattiapenkki.
Emom 8 parin kanssa
30s. työtä
90s. lepo

METCON
Tabata 1
Goblet squat
Pallo heitto maahan

Tabata 2
KK heilautus sivulta sivulle
Vuorikiipeilijä

Tabata 3
Marssi/juoksu
Köysien heilutus

AMRAP 15 (with a pair, split reps anyhow)
80 cal erg
60 wall ball
40 burpee
20 DB box step ups

3 rounds:
12 Back rack lunges
12 DB squat
-rest 1-2 min between rounds-

3 rounds:
8-10 Single leg glute bridge
8-10 V-up
-rest 1-2 min between rounds-

A,
2 Snatches, pick load

Every 1 min for 8 mins.

65-70% 1RM

B,
2 Power Clean & Split Jerks, 65% 1RM

Every 1 min for 8 mins.

C,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike Erg, 1000 m
10 L Turkish Sit-ups
5 Back Squats, 65% 1RM

D,
For quality:
Outdoor Activity, 45 mins

45 min Low Intensity Sustained Effort Outdoor Activity.

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1RM for the day.

B,
Incline Dumbbell Press 15-15

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

C,
Close Grip Bench Press 10-10

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

D,
Banded Tricep Press Down 10-10

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

E,
Curl Grip Barbell Row 10-10

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

F,
For distance:
Run, 3 mins
Bike, 3 mins
Ski Erg, 3 mins
Run, 2 mins
Bike, 2 mins
Ski Erg, 2 mins
Run, 1 min
Bike, 1 min
Ski Erg, 1 min

Complete at RPE of 5/10.

A,
Every 3 mins for 15 mins do:
9 Wall Balls@12/9kg
6 Bar Muscle-ups
3 Goats

Your "goat" is a movement that you need to work on. Be flextible on the reps. It can be a higher skill movement or working on positionig in some of our basic lifts. If you do choose a lift make it position/skill oreitned and take the emphasis off of loading.

B,
For quality:
200 Seated Band Leg Curls
200 Seated Calf Raises
Banded Lateral Walk, L 30m/R 30m