Every 2.30min x 5

4-4-4-4-4 V.2

Huom! Normi kyykkytempo.

Every 150s x 4

3-3-3-3 V.1-2 (3-1-X-1)

Huom! 3s alaslasku.

Shoulder press 3x5. Pick a moderate weight and use same weight for each set.

16min alkavalla minuutilla

1. 6+6 kp vauhtipunnerrus
2. 6-8 pallonnosto olkapäälle
3. 15-20 kahvakuulaswingi silmien korkeudelle 24/16kg
4. lepo

"Kesäpäivät! ☀️

Metcon (reps)

In teams of 3, AMRAP in 40 minutes of:

70 Deadlifts
70 Bar facing burpees
60 Front squats
60 Weighted box step-ups
50 Thrusters
50 Wall walks

*Split anyhow

M: 60kg barbell, 24” box & 22,5kg DB
N: 40kg barbell, 20” box & 15kg DB

Snatch Pull + Snatch High Pull + Power Snatch

6-12 Sets In 10 minutes

"How fast you can moving barbell on power Snatch"

Front squat

rx
For load:
3-3-3-3-3
Front squat

intermediate
For load:
3-3-3-3-3
Front squat

beginner
For load:
3-3-3-3-3
Front squat

-Raskaan kuorman päivä suhteessa kunkin urheilijan kapasiteettiin.
-Haetaan haastava paino kuitenkin suhteessa urheilijan voimaan ja kokemustasoon etukyykyn osalta.
-Niille, joille eturäkki-asento on vielä epämukava, tulee keskittyä parantamaan asentoa ennen kuin lisätään merkittävästi painoja.
-CAP Benchmark; tehdään uusintatesti marraskuussa.
-Nostot 4min välein.

Back Squat
8 x 2 @moderate load, slightly heavier than last week, every 60-90s.
- Controlled descent, explosive ascent

3 Rounds for time
15 Toes to Bar
15 Hang Power Cleans @52.5/35kg
15 Push Press @52.5/35kg
15 Box Jumps w. Step Down @61/51cm
15 Overhead Squats @52.5/35kg

• Goal: Sustainable pace at the start, and try to increase pace on each set.
• Rx+: 60/42.5kg
• 21:00 Cap

A)
Push Press
4 x 4 @ moderate load. Rest 90s.
- Build to a moderate load roughly 80% of 1RM if known then perform three work sets with it.

B)
Strict Pull-Up
Accumulate 30-40 Reps. Rest 60s-90s.
- Sets of 3-6 reps should be challenging
- Options: Weighted, BW, Negatives (about :05 per rep), Partner Assisted, Ring Rows