W/ partner for time, YGIG divide anyhow
30 box get over (60/50)
50 Deadlift
40 bar over burpee
40 hang power clean
50 bar hop over
30 stoh

TC: 17
Skaalaus: Painot sellaiset, että pystyisit freshinä tekemään stoheja ainakin 5-10 toiston sarjana

Hi hang-hang-squat clean-jerk
3 high jumps at high box

2x 1000m c2bike

Snatch Balance 2x2

Bar Muscle-up/HSPU

Bar MU drills – 2 to 3 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)

(Rest as needed b/t each drill)
Rest 90-seconds between each round

Handstand push-up drills – 2 to 3 rounds of:
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)

(Rest as you need between exercises)
Rest 60-90-seconds between rounds

Snatch exersices
~10min
3-4× with barbell / very Light weight , perfect technique
A.1) Muscle snatch from hip ×3
A.2) Muscle snatch from floor with no contact ×3
A.3) No feet tall snatch ×3
A.4) Tall snatch ×3

B.1) Snatch pull from floor to above knee + snatch pull from floor to power position + low hang snatch 1+1+1
~12min

C.1) Snatch grip push press behind neck w/3.sec pause @catch + ohs w/3.sec pause atg Adding weight, tecnique comes first!
3+1 ~12min

D.1) Overhead Squat w/double bounce
10min 2reps @every 2 minutes

Bar muscle up

36 minuutin peruskestävyysharjoitus

Lämmittely
2min hiihto
2min soutu
2min pyörä

Sitten:
5+5 tuulimylly
10 pään yli vienti kepillä
15 takareiden pumppaus

Harjoitus (Syke 60–75%/HR max)

9x4min ergo, 1min lepo kierrosten välissä

Harjoituksen tavoitteena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Pidä siis vauhti maltillisena ja sykkeesi PK-alueella (60–75% maksimisykkeestäsi). Vaihda ergometria lepoajalla.

moderate weight

Strength (push-pull - hypertrophy focus)

A) 4 working sets

Shoulder press
12-10-8-6 reps
- Moderate to heavy weights, but doable sets
8-10 Supinated barbell bent over row
- Use the same (moderate) weight each set

B) 3 working sets

16 alternating dumbbell bench press
- Moderate/heavy
- Hold non working arm at the top position
10-12/side landmine upright row
- Moderate/heavy loads

C) 3 sets
12-15 barbell rolling skull crushers
12-15 barbell drag curls