WU
5min. walk
5min. jog
1min. run
+
2rds
10x air squat
10x burpee

6-8 x 2 Power snatch

• No fails!

50-40-30-20-10
Burpee
Air Squat
Sit Up

Skaalattu
20-15-10
Burpee
Air Squat
Sit Up

Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace ski
10+10 upright row
10+10 single arm db press
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
5+5 lateral box step ups + 5 box jumps @50/60cm

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
5 Kang Squats
1:00 Thoracic Spine Foam Roll

Juhannuspäivä
Sali kiinni

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds
then
30m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
45m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
60m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
lepää 2-3 min ja aloita juoksutreeni

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

A,
Clean & Jerk 3-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Set of 3- build to a heavy set of 3
Sets of 1- accumulate a total of 4 work sets that are within 15% of your best effort for today

B,
5 rounds for time of:
15 Kettlebell Swings @32/24kg
15 Burpees

Goal: Sub 10 mins

C,
3 rounds for quality of:
12 Scap Pull-ups
Arms Overhead Hip Hinge Hold, 20 secs
12 Scap Push-ups
Waiter Walk, pick load, L 15m/R 15m
20 Band Face Pulls

Waiter Walk- choose a moderate but challenging weight

A,
Snatch 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy set of 3 for the day AND accumulate a total of 4 additional work sets that are within 15% of your best effort for today.

B,
For time:
3 rounds of:
10 Overhead Squats @61/43kg
15 Chest-to-bar Pull-ups
20/17 Echo Bike Calories
-- Rest 1:30 --
3 rounds of:
8 Hang Power Snatches
3 Rope Climbs
20/17 Echo Bike Calories
-- Rest 1:30 --
3 rounds of:
6 Squat Snatches
6 Muscle-ups
20/17 Echo Bike Calories

Goal: Sub 10 min on all intervals

C,
For time:
21 GHD Sit-ups
30m Double Kettlebell Front Rack Carry, 32/24kg
18 GHD Sit-ups
30 m Double Kettlebell Front Rack Carry
15 GHD Sit-ups
30m Double Kettlebell Front Rack Carry
12 GHD Sit-ups
30m Double Kettlebell Front Rack Carry