@ increasing pace
3:00 BikeErg
2:00 Row / 2:00 BikeErg
1:00 Row
+
2 rounds
10 Tension swings
10 Banded good mornings
30 Speed rope skips
10 Tuck-ups
+
1-2 Rounds
5 Jefferson curls
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
+
Build to workout weight for KB Clean and jerk
– Kipping Toes-to-Bar Complex – 1-3x between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
1-2 rounds @ workout weight
20 Double-unders
4 KB Hang clean and jerks
6 Toes-to-bars
12/8 (cal) Echo bike

For time w. partner, YGIG style
100 cal row
80 wall ball
60 burpee
40 alt. DB snatch @22.5/15kg
20 pull up
10 wall walk
20 pull up
40 alt. DB snatch @22.5/15kg
60 burpee
80 wall ball
100 cal row

T.C.: 35'

3 rnds for quality
2/2 aligator roll
5/5 renegade row
8 prone T raises

hollow body to bridge pos. 5x3

kipping pull up 5x2-3 reps

*kaikki nostot lähtee lattiasta ja vastaanotto syväkyykkyyn - hae rauhassa lähtöasento, painopiste koko jalalle, katse, paineet, jne.. tc ~10min

3@up to the maximal weight of the day - nearly 3RM - no failures!, rest btw sets 2min

1:30/1:00/0:30 each @ increasing pace

1) Run
2) BikeErg
+
Dynamic mobility
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
10m Walking lunges
10m Inchworms
10 banded Good mornings
10 V-ups
+
@ workout weight
200m Run
10m KB walking lunges
10m Burpee broad jumps
20/15 (cal) BikeErg
10 KB swings
10 Toes-to-rings

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG *alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
PLANK TO HIP TWIST +
CHILD's POSE with LATS STRETCH *3-5 joustoa kireimmässä kulmassa, paina kainaloa kohti lattiaa

--

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: PLANK TO HIP TWIST
https://youtube.com/clip/Ugkxvty4BqhUURy6wLbYu4WV4oc3hV0T5wLQ?si=7pUkcYBgvCORT3B6

video: CHILD's POSE with LATS STRETCH

---

---

MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + DROP SNATCH + MUSCLE SNATCH IN SNATCH + PRESS IN SNATCH
jää drop:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä jatka kyykyssä niskasta pystypunnerrus ja nouse tämän jälkeen ohs ylös
2× 2+2+2+2+2+2@light barbell, rest btw sets 2min

--

SNATCH + PAUSE OHS + SNATCH BALANCE *2-3sec pause in the bottom
2×2× 2+1+1@barbell, 2+1+1@up to 65-70%, sn-%, rest btw sets 2min

--

SNATCH *kaikki nostot lähtee lattiasta ja vastaanotto syväkyykkyyn - hae rauhassa lähtöasento, painopiste koko jalalle, katse, paineet, jne.. tc ~10min

3@up to the maximal weight of the day - nearly 3RM - no failures!, rest btw sets 2min

---

SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min

--

SPLIT JERK *rack *split jerk to the other side on the next set
2×2@barbell, 2@up to 75%, jerk-%, rest btw sets 2min

---

FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

--

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS

Active Recovery

4 rounds for quality
8 e/side Trap raises
8 Kang squats
8 Alternating tactical ankle rocks
4 Rounds @ steady pace
3-minute Assault Bike
20 Hand-to-hand Russian swings
10 Wall-facing handstand hip touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

LÄMMITTELY
12min amrap
10 + 10 sivukävely kuminauhan kanssa
10 hyvää huomenta kepin kanssa
10 AKK - kobra
5 + 5 45/45 asennossa lonkan aukikierto
3 + 3 tgu alku

RENGASTEKNIIKKAA
- Turmariipunta
- Kuperkeikka
- Kulmanoja

VOIMA KIERTOHARJOITUS
3 x 8 mave
3 x 8 gorillasoutu
3 x 8 lattiapunnerrus kp
3 x 8 arnolds press istuen

WU: AMRAP8:
45s row or ski
8 ring row
10 1-leg dl alt.
8 scap. pushup
10 prone swimmer