8:00 BikeErg @ easy ( + 3:00 progressive*)

• Build up pace each minute on the final 3-minutes + 2 rounds 8 Scapula push-ups 4 Tension swings + 4 Kipping knee raises + 12-minute EMOM 1) 5 Hang power snatches + 5 Toes-to-bars + 20 Double-unders 2) 5 Ground to overheads + 5 Bar-facing burpees 3) BikeErg / Shuttle runs (alt) 4) Rest

EMOM25:
a) s.a. db OHS / landmine OHS
b) landmine twist
c) dragon squat / dragon squat from a box / curtsy lunge
d) archer push up in rings
e) rest

Tarkoitus: Keskity hyvään laatuun ja kehonhallintaan ennen painoja. RPE 6-8.

6 x 3, build heavy

Go every 3:00

WARM UP + TECHNIQUE 10-15min

2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK

--

TECHNIQUE:
10 x GOOD MORNING SQUAT

2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS

1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK

1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

---

SNATCH
2x3@barbell, 3@up to 85% sn-%, rest btw sets 2min, *example up to 55-65-70-75-80-85%

---

CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 80%, 2x2x[1+1]@85% jerk-%, rest btw sets 2min, *example up to 55-65-70-75-80%

---

CLEAN PULL *full foot
2@95-100-105%, jerk-%, rest btw sets 2min

Metcon
24 pallonheittoa
140 hyppyä hyppynarulla /kierros a

2 sarjaa hyppyleukoja ja boksille nousuja
Lisäksi muutama hyppyleuka vielä/kierros b

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

hollow body pos. band pull apart 3x10

superset, 5x
5/5 KB birddog row
5/5 seated KB press

12' EMOM:
1: 5 HSPU/ 1 slow eccentric HSPU/ 8 pike push
up
2: 5-7 burpee pull up
3: 5/5 alternating jumping lunges

1-3 skin the cat
20-30s handstand hold
10 strict knee raises
5+5 single leg db snatch

3-4 sets:
6/6 Cossack Squats (Goblet Hold)
30m KB/DB Farmers Carry
10/10 Eccentric Lateral Box Step Down 30/40cm (heel touches the ground)
1min Sorenson Hold
- Rest as needed

For Time
10 kierrosta

5 viivajuoksu
1 köysi
10 kyykky