Raakatempaus 5x2

15 min time to do 3-reps sets as many you can do.
Add weight every sets, but keep good technique.

Aikaa vastaan

1500m juoksu
50 ilmakyykkyä
40 istumaannousua
15/15 S2O käsipainolla 15/22,5
20 etunojapunnerrusta
10 burpee
1500m juoksu

With the Air bike/ Bike erg and Ski Erg
1:00 easy -> :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast
rest 1.5 min and same thing with ski erg. Alternating times total 2-3 times.
So its 4 or 6 times 4.5 min work with different paces.
Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.
Put the score of ski and bike erg as calories on result area.

3 Rounds for quality
5 Skin the cats
10 DB Floors press
rest 2 min

A,
Snatch Balance 3-3-3-3-3

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

B,
Snatch Pull 3x3

Use the same weight for each set.
Rest as needed between sets.

100% or higher 1RM Snatch

C,
6 rounds for time of:
3 Ring Pull-ups
3 Toes-to-rings
3 Muscle-ups
9 Deadlifts @125/80kg
12 echo bike cals

Goal: Sub 16 mins

D,
3 rounds for quality of:
Banded Plank On Hands, 30 secs
Hip Extension Hold, 30 secs
Side Plank, L 15 secs/R 15 secs

Rest as needed between rounds.

Block snatch - from the mid-thigh. If you don’t have access to blocks then set plates up to mid-thigh height.

3 @ 60% of max snatch
3 @ 65% of max snatch
3 @ 70% of max snatch
2 x 3 @ 75% of max snatch

Power clean & jerk - focus on fast elbows and an aggressive lock out on the jerk

3 @ 60% of max clean & jerk
3 @ 70% of max clean & jerk
3 x 3 @ 75% of max clean & jerk

Overhead squat - get comfy in that bottom position
4 @ 50%
3 @ 60%
3 @ 65%
3 @ 70%

Optional accessories
3 x 16 (8 each side) Bulgarian split squats
3 x 16 (8 each side) alt front rack lunges x DB’s
3 x 16 calf raises either machine or off the edge of a box

For time
Da 10 a 1
Thrusters 40kg
Ttb
Lateral bar burpees

1) Machine
2) 6+6 Gorilla Row
3) 5-5-4-4-3-4-4-5-5 Front Squat
4) 10 V-Up & 10s Hollow Hold

Amrap 16
5 kipping pull up
10 dumbell thrusters 20+20kg
30 double under