-1500m bike erg/800m row
2 rds:
10 ring row
10 air squat
10 sit up/shoulder tap
-1500m bike erg/800m row
2rds:
10 reverse lunges
10 mountain climber/bird dog
10 burpee over line
-500m ski/800m echo
2rds:
10 push up
10 alt. V-ups/ dumbbell plank through
10 glute bridges
-500m ski/800m echo

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

LÄMMITTELY
• Ylivienti vk
• Vk seläntakana - käsien nosto
• Käsien loitonnus (lapa) vk
• Käsien lähennys (rinta) vk
• Pystypunnerrus (eteen/taakse) vk
• Kissa - Lehmä
• Istuen lonkan sisäkierrot
• 90/90 jalan nosto ja vienti eteen
• Merenneitoasennossa venytys
• t-kierrot

VOIMA
Liikepari A
3 x 8 sumo mave
3 x 8 rengassoutu

Liikepari B
3 x 6+6 toispolviseisonnassa pystypunnerrus
3 x 6+6 dead bug (+pull over)

LÄMMITTELYÄ

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Maastavetoa
3 & 4) 5-10 Etukyykkyä
5 & 6) 4-6 Tall clean
7 & 8) 4-6 Saksiin työntöä
9 & 10) 2 x (2 rinnallevetoa + 2 työntöä)

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RINNALLEVETO & TYÖNTÖ

Rinnalleveto + Työntö,

5 x (1+2, raskas)
Nosta 2:00 min välein

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TEMPAUS

Tempaus,
5 x 2 (raskas)
Nosta 2:00 min välein

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BONUS
Takakyykky,
3 x 3 (raskas, 88-92%)

Kiertoharjoitus,
3 Kierrosta
12 Askelkyykkyä tanko niskassa
6-10 Tiukkaa leuanvetoa / ylätaljaa
6-10 Kapean otteen penkkipunnerrusta
12 Vipunostoa takaolkapäille
:30-60s Selänojennuspito lisäpainolla
:30s-:60s lepo liikkeiden välissä.

5 sec hollow hold
5 hollow rocks
5 tuck-ups
5 v-ups
5 sec hollow hold

4 rounds @ steady pace
10 Box pike handstand steps
8 Blackburns
6 Thoracic bridges
4 Dead hang single arm turns
2 e/side 90/90 to external rotations

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Muscle-up push-ups
5 Ball slams
5/side Single leg DB snatch
10 V-ups
5:00 Bike Erg @ easy pace

3 Rounds @ RPE 8 (2 RIR)

8-12/side FR KB box step ups
8/side Single leg deadlifts
8-12/side Copenhagen plank lift-offs

Deadlift

E3MOM X6

Set 1-2: 3 Reps
3-4: 2 Rep
5-6: 1 Rep

*tähtää raskaampiin, ku viime vkolla

Metcon

3 Rounds For Time:

• 6 Wall Walk
• 6 Devils Press @2x35lbs

rest 2min

3 Rounds For Time:

• 10 DB STOH 2x50lbs
• 15m HSW

Strength

4x Superset:

• 20m Yoke Carry
• 8-10 SB Clean Over Yoke

*rest 2-3min between sets

Accessories

3-4 Rounds For Quality:

• 45-60s Chinese Plank
• 45-50 Spanish Squat Hold

4x10 min on/2min off

You go, I go for round

1.
100 m Sprint
10 Kettlebell Swings 24/16 kg

2.
10 Wallballs 9/6 kg
10 Hand Release Push-ups

3.
10 Cal Ski-Erg
10 Leg Raises (opt. Toes to Bar)

4.
10 Cal Row
10 Box Jumps 60/50 cm

Run 800m
50 pull-ups
100 push-ups
150 air squats
Run 800m

TC40min