Warm Up
2 rounds
15/12 cal row
10 glute bridges
20 banded face pulls
20 cossack squats
10 sots press with stick or light barbell

Then warm up 2 rounds with barbell
3 muscle snatch + 3 hang power snatch + 3 snatch grip push press behind neck + 3 pause ohs

Weightlifting work
Pause snatch balance + snatch balance 3-3-2-2 (form rack)
2 sets x 1 pause snatch balance (pause 2-3s pohjassa) + 2 snatch balance
2 sets x 1 pause sb + 1 snatch balance
rest 1-1.5 min bwn and use 60-70% of 1rm on working sets

Hang Power Snatch + Power Snatch + OHS
2 sets x 2´hang ps+ 1 power snatch + 1 OHS
2 sets x 1 hang ps + 1 power snatch + 1 OHS
rest 1-1.5 min bwn and use 60-70% of 1rm on working sets

ota sit liiketuntumaa metcon liikkeistä

Metcon
15 min amrap
15 ghd sit ups /20 v-ups
4-5 bar muscle ups or 8-10 c2b pull ups or pull ups
10 thrusters with 12.5-15/17.5-22,5kg dumbbells
tavoite kierrosmäärä on karkeasti 5, minimissään pitää 4 saada ja hyvä on jos menee 6.

Cool down
3-5 min light cardio

Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle

A,
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]

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

70-75% 1RM Clean

B,
Split Jerk 1-1-1-1-1

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

C,
For time:
3 rounds of:
10 Dumbbell Bench Press, pick load
15/13 Ski Erg Calories
-- Rest 2 mins --
3 rounds of:
12 Dumbbell Deadlifts, pick load
15/13 Ski Erg Calories
-- Rest 2 mins --
3 rounds of:
14 Renegade Rows, pick load
15/13 Ski Erg Calories

Dumbbell Bench Press- heavy
Dumbbell Deadlifts- heavy
Renegade Rows- moderate

Complete in teams of 2.

One partner is on the dumbbells while the other is on the ski erg. Switch when both complete the exercise and continue till 3 full rounds are complete

Pause Front squat 10-8-6-4 reps, then max reps Back squat @ same weight

LAJI 3:
LAJI 3
3 - Part B+C
With a running timer (startimg from 0:00)
Part A:
Min 00-02
For time:
500/400m Row

Min 02-04
Rest

Part B:
Min 04-06
20 Shoulder to Overhead
Max Shuttle Runs (10m)

Min 06-08
Rest

Part C:
Min 08-10
20 Shuttle Runs (10m)
Max Shoulder to Overhead

Min 10-12
Rest

Part D:
Min 12-14
For time:
500/400m Row

Score 1: Total reps completed in parts B+C
Score 2: Total rowing times from parts A+D (x:xx.x)

M/N 35-39, 40-44: Shoulder to Overhead 42,5/30 kg
M/N 45-49, 50-54: Shoulder to Overhead 35/25 kg
M/N 55-59, 60+: Shoulder to Overhead 30/20 kg

3 - Part A+D score

Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 10-8-6-4
Start with moderate weight and work up in every set.

B) 4 rounds
5 weighted pull-up (or 9 scaled)
8 ring dip / dip
2min rest

C) 3 rounds
10-12 barbell hip thrust
10-12 DB bench press
2min rest

Emom OHS & TTB

5 min bike erg
then for 5 minutes
7 calf raises
5 push ups
10 plate ground to OH 15/10kg

---

8x 20s on 10s. off
all out assault bike for calories
rest for 5 min then:

---

2 Rounds for time:
50 Double Unders
30 Alt. DB Snatch
10 Box Facing Burpee Box Jump Overs
Weights:
M/N 35-39: 22,5/15kg
M/N 40-44: 22,5/15kg
M/N 45-49: 22,5/15kg
M/N 50-54: 17,5/12,5kg
M/N 55-59: 17,5/12,5kg
M60+: 17,5kg

Timecap: 6 minutes

Me Tarzan, You Jane
For time:
5 Rope Climbs
40/30 Calorie Row
(Tiebreak)
20 Deficit HSPU
40/30 Calorie Row
5 Rope Climbs

Timecap: 9 minutes
Deficit: ~12/8cm
- scale: only movement
- scaled:no time cap

EMOM 10
1) 3 Thrusters
2) 6 chest to bar pull ups

@ 65/45kg
option 2 55/39

A: Clean 6x3
B: Deadlift 3x5
C: Dips 3set
D: Seated Cable rows 3set