Bench press 3x4, 1x10

E90s x5:
4-6 strict / banded / negative pull up / paused ring row
last set RIR 0-1

1.) Tall jerk + press in split 4×5+5
2.) jerk 6×2
3.) Power clean 5×2
4.) Push press 5×3

2 rounds of
3/3 x Arm Bar w/ 3 s hold
5/5 x Bottom Up Clean
5/5 x Staggered Stance Kettlebell Deadlift
20/20 sec Bottom Up Side Plank

Emom 20’
1 min: 5/5 x Half Knee Press
2 min: 10 x KB Push-Up Row
3 min: 10 x KB Dead Bug
4 min: 5/5 x Dead Squat Clean
5 min: 10 x Deficit Stiff Leg Deadlift
@16/24

-Raakatempaus 20 kg
* minuutin lepo
-soutu cal
* minuutin lepo
-kahvakuulaheilautus 12kg

Treeni 1
Warm Up
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
8 scapula rolls

8 ring row
4 burpee + squat jump

Metcon
EMOM 20
1) Ski or air bike x 40s
2) Box Jump overs x 6-10 reps
3) Rowing x40s
4) Burpee Pull ups x 3-4 reps

Accessory Work
3 sets
12/12 bulgarian split squat
12/12 single arm db row
16-24 abmat sit ups

Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
10 goblet squats

Strenght
Sumo Deadllifts 4x8 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Box Jump x 8-12 reps
even : Single arm DB Clean&Jerks x 8-12 reps (floor)
rest 2 min
Emom 8
odd: Air squat jumps x 12-16 reps (small jump)
even : DB Snatch x 8-12 reps

For time:
800 m run

then

4 rounds:
15 wall balls 9/6 kg
10 ring rows

then

800 m run

then
3 rounds:
15 wall balls 9/6 kg
10 ring rows

then

800 m run

2 rounds:
15 wall balls 9/6 kg
10 ring rows

then

800 m run

then

1 round:
15 wall balls 9/6 kg
10 ring rows

A: Back squat 5-5-5
B: Dips 5set
C: Triceps push downs 3set

Warm Up
3 min cardio machine
then
2 rounds
10 lunge + twists
15 band pull aparts
10 wall squats

Skill
Snatch Technique drills with stick then barbell

Strenght
Squat Snatch Training for 15 minutes (if mobility issues then
power snatches or squat cleans
2-3 times 3-4 reps and 5-6 times 2-3 reps at light/mod weight
rest 1-2 min bwn sets

Intervals
6x1min on / 1min off (alt time with partner
3 times air bike or run
3 times row or ski
add speed during rounds.