Pystypunnerus 5x70%, 4x75%, 3x80%, 2x85%, 1x90, 3x12x50%

Vipunostot sivuille 3x20

Yhden käden kulmasoutu 3x20 / käsi

Partner Workout (You GO , I GO)

60-50-40-30-20-10
Wall ball over the rack @9/6kg
Cal row /bike /ski
Front rack carry in meter with Double Kb@24/16kg each person
Ring row (hard effort)

Timecap : 38 mins

A) Burpee Broad Jump Technique

B)HYROX Intervals

9x2min On/1min Off:

1: 12/10cal Row + AMRAP: Burpee Broad Jump
2: 25 WB + AMRAP: Ski Erg Cal
3: Max Distance: Farmers Carry

Clean and jerk

2 x 3 @ 70-75%, go every 2:00
3 x 2 @ 75-80%, go every 1:30
3-5 x 1 @ 80+%, go EMOM

– Build up within the percentage range on each set
– Drop the bar between each lift

A) AMRAP8
1000m bike erg
20 alternating DB snatches
10 box jump overs

--

Rest 2:00

--

B) AMRAP8
500m row
3 wallwalks
20 wallballs

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

Power snatch + Deep power snatch + Snatch

5 to 7 x 1+1+1 @ 62.5+%, Go every 1:30-2:00

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular snatch

Snatch pull

3 to 4 x 3 @ 90+%1RM snatch, go every 2:30-3:00

1st round 2 min on, 0,5 min off
2nd round 1 min on, 0,5 min off

1. Boxstep with kettlebells
2. SBL
3. Sled pull
4. BBJ
5. Run
6. WB
7. Hover
8. Ski
9. Squat + high pull
10. Row
11. Hand release push up
12. Run

800m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
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)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-4 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.