25kg, 27,5kg, 27,5kg, 30kg, 30kg.
Helppoa ja kivaa, liian kevyet painot loppusarjoissa! Loppureenin punnerukset tuntu, boxia vasten tein.

Deadlift

A) 2x3 (3sec jarrutus alaspäin)
*rir 2
*E3MOM

B) 2x3 (ilman jarrutusta)
*RIR 1
*E3MOM

Metcon

AMRAP 3:

• 15 Cal C2 Bike
• 20 STOH @42.5kg
• 20 T2B
• 20 OHS
• 100 DU
• 20 Power Clean

rest 1min

AMRAP 5:

• Sama ku aikasempi

rest 2min

For Time:

• Edelleen sama

*eli ekaks 3min aikaa päästä niin pitkälle ku kerkee. Ehkä about OHS asti. Sit 1min lepo, jonka jälkeen 5min aikaa niin pitkälle ku kerkee. Sit 2min leebeni ja vikassa for time koko paske. Ja alkaa aina alusta toi setti joka kerta

WARMUP:
Lowerbody mobility + accessories

SET A | 3-4 rounds:
6+6 bulgarian split squat
8-10 BB rdl
10+10 plate oh banded knee lift

AMRAP15:
10/8 cal row/ski
15 wallball
10 shuttle run
15 medball situp
Rest 30-60s btw rounds

Teams of 2
00:00-10:00
Relay style
5 wall ball
5 burpee box jump @60/50cm
10 dumbell hang snatch @22,5/15kg

10:00-12:00
REST

12:00-22:00
Relay style
10 inverted barbell row
10 goblet squat @24/16kg
20 Double under

22:00-24:00
REST

24:00-34:00
WATERFALL style
20 USA swing @24/16kg
20 alt. V-up
20 suitcase KB lunge alt. ( 10 Left/10 Right)

30s + 30s side ways medball toss
14 medball deadbugs
20 abmat sit-ups

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

Bar MU drills – 2 to 3 rounds of:

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

(Rest as needed b/t each drill)
Rest 1:30 between each round

2 rounds
30Speed rope steps
5 Bar-facing burpees
5/side Cossack squats, alt
+
Build up to working weight for the snatch and front squat
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
Once through
10 (cal) BikeErg
5 Bar-facing burpees
3 Snatches (anyhow) @ workout weight
30 Double-unders
5 Handstand push-ups
3 Front squats @ workout weight

1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)

Our classic snatch warm-up:
B1. 3 Romanian deadlifts
B2. 3 snatch high pulls
B3. 3 muscle snatches
B4. 3 tempo overhead squats (OHS), tempo 23X1
B5. 3 snatch balances
B6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
B7. 3 snatch pull-unders
B8. 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
10 min omaan tahtiin
10x/puoli yhden jalan kyykky + lähentäjäveto
10x ylivienti vk
10x/jalka lantionnosto + polvenveto vk
10x soutu ylhäältä

Liikkuvuus/availut
60s. liike
- Elephant walk
- Cat Cow
- Lonkan sisäkierto istuen
- Kylkimakuulla puoliympyrä

VOIMA
3 x 6-8 yhden käden tuettu kulmasoutu

AMRAP 8min
8 x kyykky boksille/penkille
8 x istumaannousu vk
8 x v-nostot istuen lp/kp
4 + 4 vaaka + polvennosto