2 kierrosta putkeen/patteri, 1:15 lepo vasta 2 kierroksen jälkeen.
:45s on/ :15s off

A)
pyörä
Farmarikävely @2xkuula
Vatsa
1:15 lepo
B)
Soutu
Kiekonnosto
R.twist
1:15 lepo
C)
Echo
Eturäkkikävely @2xkuula
Ilmakyykky
1:15 lepo
D)
Hiihto
Rengassoutu
Lankku

A,
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]

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

Build up to a heavy weight for the complex and accumulate a total of 5 work sets within 15% of your best for the day.

B,
Every 1 min for 15 mins, alternating between:
20 Thrusters, 43/30kg
20 Toes-to-bars
60 Double Unders
20 Kettlebell USA Swings, 24/16kg
20 Box Jump Overs, 60/50cm

C,
3 rounds for quality of:
5 L/5 R Single Leg Hip Thrusts
15 L/15 R Lateral Leg Raises
5 Seated Good Mornings, 20/15kg

Seated Good Mornings- eccentric; 5 secs lowering

Rest as needed between rounds.

Accessory work- 10 min T.C
In partners
Accumulate 60 snatch balance either drop or heaving start around 50% of your snatch and build when good form is maintained by both.

Wod “partner macho man”
20 mins eve and odd Emom
Partner 1: 3 power clean/3 front squat/3 STOH@70/50
Partner 2: 10 Burpees

Wod: 3-2-1 go... partner one performs macho man and stops , partner 2 performs 10 burpees and stops. Next minute, partner 1 performs 10 burpees and stops, partner 2 performs macho man and stops. Keep alternating until you hit 20 mins.

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

EMOM3 x 6

Back Squat 6-6-6-6-6-6

60-70%

Amrap 15 min

1. CTB hold 3x max
2. Russian twist standing x 10/10
3. Box jump x 10 + box steps 8/8
4. 50 SU + 5x HS balance tries (x2)

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

RCVR
walk, run, jog, bike, stretch,

Finisher
1:00 quad stretch

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

SNATCH + NINJA SNATCH + SN BALANCE
5[1+1+1]@kevyt pal 2min

--

CLEAN + NINJA CLEAN + SQUAT JERK
5[1+2+1]@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

A) Front squats

Every minute on the minute for 8:00 minutes:
7 x 1 @ 66%
1 x 7 @ 62

B) Snatch technique:

Primer:
“Snatch pull + Hang snatch + Snatch” @ 40-50%

Worksets:
Every minute on the minute for 10:00 minutes of: “Snatch pull + Floating snatch + Snatch” @ 50-60%

C) Clean and jerk technique:

Primer: Clean pull + hang clean + Clean + 2 Jerks.
4 sets @ 40-50%

Worksets:
Every minute on the minute for 10:00 minutes of: “Clean pull + Floating clean + Clean + Jerk” @ 50-60%"

D) Accessory:

3-5x
10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
6-10/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Bonus:

Every minute on the minute for 20:00 minutes:
14/11 Calories row (:45s)
4-8 Touch and go power snatches (:30s)
14/11 Calories bike erg (:45s)
4-8 Touch and go clean and jerks. (:30s)

You choose the weight, but focus on good movement. Aim to be done within the timeframes.

A,
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]

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

Build up to a heavy weight for the complex and accumulate a total of 5 work sets within 15% of your best for the day.

B,
Every 1 min for 15 mins, alternating between:
20 Thrusters, 43/30kg
20 Toes-to-bars
60 Double Unders
20 Kettlebell USA Swings, 24/16kg
20 Box Jump Overs, 60/50cm

C,
3 rounds for quality of:
5 L/5 R Single Leg Hip Thrusts
15 L/15 R Lateral Leg Raises
5 Seated Good Mornings, 45/35 lbs

Seated Good Mornings- eccentric; 5 secs lowering

Rest as needed between rounds.