ABS: EMOM for 4 rounds
1) Reverse crunches
2) Alternating Crunches (sides and straight)
3) (Weighted) Plank hold
4) Rest

Extra: Hollow hold TABATA

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

50-60min PK Run

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *sn grip
10 BACK SQUAT
5 + 5 PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
5 + 5 SNATCH DROP + OHS
5 + 5 TALL SNATCH + SNATCH from POWER POSITION

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SNATCH
1@climb to the maximum of the day, rest 2min

CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, rest 2min

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BEGINNERS (alle 2 kuukautta harrastaneet):

SNATCH
2x3@barbell, 5x3@70%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

CLEAN + JERK
2x2[1+1]@barbell, 3x2[1+1]@70%, jerk-%, rest btw sets 2min
*beginners bw 70% = 1RM clean+jerk

FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 80%, rest btw sets 2min
*bw 80% = 1RM front squat

HR Zone 1-2 70-90 Minutes

Every 12 minutes 1-2 minutes :

BMU / RMU Skills

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP
5 TALL SNATCH

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SNATCH
2x3@barbell, 4x3@up to 80%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

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CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 75%, 2x2[1+1]@80%, jerk-%, rest btw sets 2min
*beginners bw 70% = 1RM clean+jerk

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FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 80%, rest btw sets 2min
*bw 80% = 1RM front squat

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CLEAN PULL *full foot
3x3@today cl+j weight or 10kg more, rest btw sets 2min

4 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises

4 intervals, alt B1/B2

B1. AMRAP 4
Run @ 3k pace

– Jog 3:00 @ easy for recovery –

B2. EMOM 4
6 Burpees over the rower
Row for distance in the remaining time

– Jog 3:00 @ easy for recovery –

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

INTERVAL 3 kierr. 40/20sek (12min)
- Heiluri vastuksella
- Kuulan kosketus lankussa
- A.k. taakse + kyykky
- Russian twist

AMRAP 10
- Am. heiluri x 12
- Maljakyykky x 10
- Rive+työntö x 8+8
- Burpee x 6

TABATA 4min
- Heiluri raskaalla (Russian swing)