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.

For time

• 400-meter run
• 15 burpee box jump-overs
• 10-calorie bike
• 6 alternating dumbbell snatches

♀ 20-inch box and 50-lb dumbbell
♂ 24-inch box and 75-lb dumbbell

Each minute, progressively harder:

1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
3 Rounds
0:20 @ 100% MAP5 (hard)
0:40 @ 50% FTP20 (easy)
+
1:00 @ 50-60% FTP20 (easy)

4 Sets:
5 Weighted Pull-ups + 7 Strict Pull-ups + 14 Banded Strict Pull-ups
5 Max WB Throws @13/9kg (height, singles, let the ball drop)
- Rest as needed btw sets
- Score is the Weighted Pull Up

LÄMMITTELY
2 Kierrosta, :40s töitä / :20s lepo
1) Mittarimatoburpee tai wall walk
2) 4 Boxille askellusta tai hyppyä + 4 Askelkyykkyä tai pistoolia vuorojaloin
3) Hiihto
4) Farmarikanto
5) 3 Rinnallevetoa käsipainoilla + 3 Vauhtipunnerrusta
6) Pyörä

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KUNTOHARJOITUS
3 Kierrosta, 1:20 min töitä / :40s lepo
1) Mittarimatoburpee tai wall walk
2) 4 Boxille hyppyä + 8 Askelkyykkyä tai pistoolia vuorojaloin
3) Hiihto
4) Farmarikanto
5) 5 Rinnallevetoa käsipainoilla + 5 Vauhtipunnerrusta
6) Pyörä

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HUOMIOITA

Harjoituksen tavoite on tehdä kullakin rastilla niin monta toistoa annettuja liikkeitä kuin mahdollista 1:20 minuutin aikana. Jokaisen rastin jälkeen on :40s lepo/siirtymäaika.

Valitse painot itsellesi sopiviksi sillä tavoin, että pystyt pysymään hyvällä sykkeellä liikkeellä koko työajan. Mittarimatoburpeessa tai wall walkissa korosta hyvää kehonhallintaa. Farmarikantoon hae mahdollisimman isoa painoa.

Partner Workout
Buy in : 3 sets / person
P1: 15 plate thruster @20/15kg
P2: Front plank hold
Then switch!
If You fail the plank, stop the thruster.

REST 1 min

Then 5 mins of max :
Waiters walk (relay, 20m/person)
Then 5 mins of max :
Burpee to plate (YGIG)
Then 5 mins of max rounds :
5 plate G2TOH @20/15kg
5 bear hug plate squat
5 push up (chest to plate )
- relay, one round/person

REST 1 mins

Cash out : 3 sets/ person
P1: 15 box jump @60/50cm
P2: Reverse plank
Then switch!
If You fail the plank, stop the boxjump.

Timecap : 32 mins

For time

• 200/250-meter row
• 10 medicine-ball cleans

♀ 14 lb
♂ 20 lb

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
12 Dumbbell snatches, alternating arms
6+6 1-Arm overhead squats
6+6 Windmills
20 Birddogs

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SNATCH

Primer:

Build up to a heavy, but fast set of “Snatch + snatch drop” in 5-7 sets.

Worksets:

Build up to snatch 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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CLEAN & JERK

Build up to clean and jerk 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 3 @ 81%
2 x 3 @ 84%
2 x 3 @ 87%
3 @ 89%

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BONUS WORK

ACCESSORY

Windmills,
3-4 x 8/8 (moderate)

Snatch grip sotts press,
3-4 x 8 (moderate)

Weighted hip extensions,
3-4 x 15 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
14-16 total reps.

OR

CONDITIONING

Every minute on the minute for xx minutes of:
1) 15/12 Calories bike
2) 15 Kettlebell swings
3) 12 Dual dumbbell push press, 20/15kg
4) 15/12 Calories row
5) 10 Shoulder to overhead @ 60% of jerk 1RM

8 Rounds x Every 1:30

3 Strict Chin-Ups ( Use Band or Weighted )

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top