in pairs, for time
2k row (molemmat soutaa puoliksi)
8 rounds (4+4)
15 KB swing (24/16kg)
10 goblet squat
1.5k row (molemmat soutaa puoliksi)
8 rounds (4+4)
12 STOH )42,5/30kg)
9 bar over burpee
1k row (molemmat soutaa puoliksi)

1-2x1x[1+1]@80%, sn-%, rest 2min

AMRAP 4

5 Thrusters 40/30kg
10 Jumps Over barbell

WARM UP 10min

20m OH WALKING LUNGE *plate
20× RUSSIAN TWIST
5+5 / side HALO from SPLIT POSITION *plate
15× FROG STRETCH

video: FROG STRETCH

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SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION + TALL SNATCH
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2@barbell, rest btw sets 1min

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NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE TC=15min
*ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet
2× 1+1+3@barbell, rest btw sets 1min,
1+1+1@up to the maximum of the day , sn-%, rest btw sets 2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2+3@barbell, rest btw sets 1min

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NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK TC=15min
*ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet
2× 1+1+1+1@barbell, rest btw sets 1min,
1+1+1+1@up to the maximum of the day, jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+2@up to 80%, fs-%, rest btw sets 2-3min

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SNATCH PULL to POWER POSITION *same sn dl to power position
2×4@75%, 4@80%, sn-%, rest btw sets 2min

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video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION - videolla normaali veto - tee high pull

video: SNATCH from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: CLEAN DEADLIFT to POWER POSITION - videolla normaali veto - tee high pull

video: CLEAN from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet

LÄMMITTELY
n. 1min/liike
- Rangan rullaus + kierrot
- Kyykky käsien nostolla
- AKK - etunoja
- Lisko oik. & vas.
- Pöytänosto + eteentaivutus
- Polven ojennus vk kanssa etunojasta
- Ylivienti vk päinmakuulla
- Kylkimakuulla käden avaus vk

2024 VIIMEINEN TREENI
Amrap 20min
24 cal hiihto/soutu
24 air squat
24 gorillasoutu
24 stepperin/boksin ylitys
24 punnerrus
24 vatsarutistus/istumaannousu

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
6+6x/side alternating PLATE HALO SPLIT POSITION

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TECHNIQUE
10x RDL *jerk grip + 5x GOOD MORNING - POWER/SQUAT JERK *tee "good morning" ja "power/squat jerk" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien kyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SHOULDER PRESS + PUSH PRESS + POWER JERK
3x[1+1] PRESSING SPLIT JERK + SPLIT OHS *both side
3+3+3x MUSCLE CLEAN + TALL CLEAN + DIP CLEAN
3x[1+1+1+2] CLEAN DEADLIFT + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

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POWER CLEAN + CLEAN from KNEE + SPLIT JERK *split jerk both side 2=1+1
2x1x[2+1+2]@barbell, 2+1+2@60%, 2x1x[2+1+2]@65%, jerk-%, rest btw sets 2min, example of rise 50-55%

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HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION
all pulls full foot
*Halting -hold this position for 2-3 seconds before returning the bar to the floor
*Pull from pwr pos. hold this position for 2-3 seconds before pull.
2+2+3@80%, 2x1x[2+2+3]@85%, jerk-%, rest btw sets 2min

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HALF FRONT SQUAT *90° + FRONT SQUAT
2+2@70%, 2x1x[2+2]@75%, fs-% / bw-%, rest btw sets 3min
example of rise 55-65% *vasta-aloittaneet kuorma kehonpainosta 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

30sec weighted / bw SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

EMOM 12' (For quality)

1) 30"s HSPU
2) 30"s Pistols squats or any variation
3) 30" Ring False grip pulls (Rows

Squat Endurance
4 rounds, set every 1:30 (12 min total)
1. 6 Back Squats
2. 3 Front Squats

Same weight for both movements

Contrast Strength

EMOM10
1. 12 Step Back Lunges
2. 5 High Box Jumps

LÄMMITTELY
Hallinta/voima
2 kierrosta - 40s.
1. Seinällä kuminauhan kanssa loitonnukset
2. Seinällä kuminauhan kanssa olkapään kierrot
3. Seinällä pystypunnerrus
4. Tuulimylly
5. Istuen yhden käden työntö
Liikkuvuus
- Kierrot seinällä
- Toispolviseisonnassa - takajalan puoleisen käden liutus ylös seinällä
- Nelinkontin käden alivienti + avaus ylös
- Pallon päällä rangan ojennus

TABATA
Tabata 1
A) Hiihto tai pyörä ergo
B) Thruster
Tabata 2
A) Askellus stepperille
B) Vuorikiipeilijä

LOPPUVENYTTELYT