Deck of Cards!!

3*
50* DU
10* SHSPU
20* TTB
30* Push Ups

10/8/6/4/3 DL 100kg
50/40/30/20/10 Abmat Sit Up

2 Power Snatch
4 OH Squats
6 Burpees
8 Rounds

Alkulämmittely ja mobility

Eläinliikkeitä

5×20/10
Mittarimato
Burpee takaperin
Vuorikiipeilijä
Patsas
Roikunta

Loppuvenyttelyt

Every 3 mins x 5
20-30 steps front rack walking lunges
20 KBS

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x ALTERNATING SPIDERMAN LUNGE with THORACIC ROTATION *pito ala-asennossa & rintarangan kierrot 1x molemmat puolet, videolla tekee kierron yhdelle puolen
10x LATERAL LUNGE or COSSACK SQUAT
20x STANDING PLATE TWIST + 10x ALTERNATING PLATE HALO

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: SPIDERMAN LUNGE with THORACIC ROTATION

video: LATERLAL LUNGE

video: COSSACK SQUAT

video: STANDING PLATE TWIST

video: PLATE HALO

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TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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video: PUSH JERK IN SNATCH

video: MUSCLE SNATCH FROM FULL SQUAT 0:37

video: PUSH JERK IN SPLIT

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SNATCH DEADLIFT TO HIP + SNATCH from ABOVE KNEE + SNATCH BALANCE + OHS
2x1x[1+2+1+1]@barbell, 1+2+1+1@60%, 1+2+1+1@65%, 1+2+1+1@70%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN from ABOVE KNEE + SPLIT JERK & PUSH JERK IN SPLIT
split both side 4=2+2, *työnnä ensin saksiin, jää saksiin ja tee push jerk - palauta, tee samalle puolen toisen kerran työntö saksiin ja heti perään push jerk. Toista toiselle puolen
2x1x[1+2+4]@barbell, 1+2+4@60%, 1+2+4@65%, 1+2+4@70%, jerk-%, rest btw sets 2min

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FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
2x1x[3+2]@75%, 3+2@80%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65-70%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

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

3 rounds: NO SHOES

5x RDL *sn-grip, viimeisin kuorma tempauksessa
30s ELBOW PLANK with WEIGHT *plate, kuorma alaselän päällä
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed

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video: SNATCH DEADLIFT TO HIP

video: CLEAN DEADLIFT TO HIP

video: PAUSE JERK DIP SQUAT

video: RDL *sn-grip

video: DB SOTS PRESS

video: DB FLOOR SEATED PRESS

3 Rounds of:
Run 2 laps (400m)
30 Box Jumps
30 KB Swings

CONDITIONING
5 minutes of max rep Burpee Box Jump Overs
5 minutes rest
4 minutes of max rep Kb Swing
4 minutes rest
3 minutes of max rep Power Clean
3 minutes rest
2 minutes of off Wall Balls
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups/ Pullups

Hip & Hamstring series Perform:

3 Rounds of A1) + A2) + A3)

A1) Hip opener
Sit on the floor, place your feet so that you have enough space between them to rotate your leg inwards, without having to move your feet. Try to keep your chest as upright as possible. If you have difficulty keeping your chest upright, then place your hands behind you on the floor to help you stabilise. 10 reps/leg
Demo Video:

A2) KB hinge stretch
Place one foot flat on the bench, try to keep that leg straight. Hinge your hip back, keep your back straight and slightly unlock the knee of the leg that is placed on the floor. Let the KB go as far as possible towards the ground and creating the stretch. 10 reps/leg Demo Video:

A3) Kang Squats
With an empty barbell on your back, go into a slow and controlled good-morning, stay engaged in your core and keep your back straight. From the good-morning position move into a back squat, keep your chest as upright as possible. From the back-squat position, half straighten your legs so that you get back into a good morning. 10 reps
Demo Video:

Tabata push ups
Row 1mile
Tabata squat bottom to bottom.