Warm Up
2-3 min row erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:10-20 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 front leaning on rings / push up plank + perform push ups x 5-10 reps during plank hold / 2nd set :30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Back Squat 10-8-6-4reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Bench Press 10+8+6+4reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Deadlift 10-8-6-4 reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy terävänä/hyvänä!

Metcon at 75-85% effort
4x, new set every 5 minutes
400m run
10-15 front rack walking lunges with double db's (15/22.5kg's)
10-15 push ups
10-15 double db deadlifts

Bench Press

5 Sets of 8, after each set 10 reps. gorilla rows

Go Every 3:30

Bench with feet on benchbor in air.

Weighted jumping squat 5x8

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

Block snatch (below the knee), Go every 2:00

2 x 3 @ 65+%
3 x 2@ 70+%
3 x 2 @ 75+%

– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

3 rnds for quality 8/8 russian twist
3/3 KB windmill
"30"" plank "

deadlift 3xw @rpe9

Snatch

A) EMOM 5

• 1 Power Snatch @70-75% *2s stop below knee + 2s stop @ catch

B) Power Snatch Waves EMOM 12:

1: 1 Power Snatch @80-85%
2: 1 @85-90%
3: 1 @90-95%

C) Snatch Pull E2MOM X3

3 Position Snatch Pull

• 1 From floor -> 1 Below knee -> 1 Above Knee

Squat Proge

Back Squat:

• 5x5 @77.5% *rest 3min between

Front Squat:

• 3x5 @72.5% *rest 3min between

Metcon

4-5x 3min On/1:30 Off:

• 8 Shuttle Run (7.5m+7.5m)
• 6 SB Clean @50kg
• AMRAP: Max Cal Row

Alternate B1/B2

B1. Seated DB/KB strict press – 4 x 8-12 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2

B2. Seal row – 4 x 8-10 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

Alternate A1/A2

A1. Bench press, rest 1:00 before A2
Build to heavy 2 (H2) @ RPE 8
+
3 x 6-8 @ 80-85%H2

A2. Strict chin up, rest 2:00 before A1
Build to heavy 2 (H2) @ RPE 8
+
3 x 6-8 @ 80-85%H2