Warm-up

5-minute Row @ easy pace (nose breathing)
+
Barbell warm-up
10 – 8 – 6 – 4 – 2 of each movement
Deadlift – Hang muscle clean – Push press – Hang power clean – Thruster – Power clean – Hang squat clean
You can break this into sets as wanted. Start with an empty barbell and add load on each round
+
Continue to build up to the working weight for the barbell movements
Warm-up for the other movements between the barbell sets

A: Burpee box jumps x15
B: Bench press 5-3-1+
C: WPU 3set
D: Incline DB bench press 3set
E1: Leg extensions 2set
E2: Back extensions 2set
E3: DB shoulder flys 2set

3 rounds of:
5+5 DB Snatches
10+10 DB side bends
5+5 KB snatches
20 KB side to side swings
Rest

Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

BikeErg warm-up

5:00 @ 50-60%FTP20 (easy)
+
Lunge Flow
Work through 2 rounds of the flows on the video.
+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
2 Rounds
0:30 @ 100+% FTP20 (moderate hard)
1:30 @ 70% FTP20 (moderate easy)
+
1:00 @ 50-60% FTP20 (easy)

SNATCH II (ponnistus ja vastaanotto)

Warmup
2 sets
20 Passthrough w/PVC
10 Air squats
20 Pull apart
10 Good morning
20 Hollow rock
10 Kazak squats w/ pause

Technique
With BB
- Snatch grip deadlift
- Shrug & pull
- Muscle Snatch
- Power Snatch
- Overhead squat
- Squat snatch

Snatch complex
10 min for quality:
1 Squat snatch

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Z-press
6-5-4-3

build up
-rest as needed

EMOM 6 @ increasing pace
1) Air bike
2) SkiErg
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling goblet get-ups
10 Scapular pull-ups
5/side Half kneeling bottom-up presses
+
Bar muscle-up drills – 1-2 Rounds
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)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
+
@ increasing pace
3 Burpee box get-overs
6 GHD sit-ups
9 Wall balls
3 Bar muscle-ups
9 Wall balls
6 GHD sit-ups
3 Burpee box get-overs

SET A | 4 rounds
6x sumo deadlift
6-8x kneeling quad extension

SET B I 3 rounds
12x DB suitcase walking lunge
8-12x strict t2b / leg raise
8-12x miniband hip thrust

EMOM9:
1) 20+20s 1-leg wall squat hold
2) 40s weighted plank hold
3) 40s medball hamstring slider