Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
5 inch worm with push up
5+5 squat strech
10 db hang c&j
10 db goblet squats
10+10 half kneeling press

With barbell go 2 times through this:
3 clean deadlifts
3 Muscle cleans
3 hang power cleans
3 front squats
3 squat cleans

Warm up(10)
3rds
10 jax
10 hip rotations
10 walking samson

WRK(24)
WRK 7:00 REST 1:00 x3
12 shuttle drops(10 meter)
6 dumbbell deadlift
12 plank taps
6 dumbbell strict press-2 sec up-2 sec down
12 breakdancers

Finisher
50 knee tap crunches
1:00 hamstring stretch

15 Minutes For Total Reps:
5 Minute Max Bike Erg Calories
4 Minute Max Air Squats
3 Minute Max Double Unders
2 Minute Max Toes to Bar
1 Minute Max Burpee to Target (6")

Strength:

4 rounds:
6-10 pull ups/ ring row
20 russian twist
6-10 push ups
20s. hollow hold
-rest 1-2 min between rounds-

4-6rds
10x push up
15x V-up (one-leg)
20x jumping air squats
rest as needed between
don´t rush, do as strenght wod

10-15min easy pace warm up
*
4-6rounds
Machine intervals 2min On/1min off
1) bike
2) row
3) ski
4) echo

90s easy/30s moderate
*
5-10min easy pace cool down

Tavoite pysyä selkeästi matalilla tehoilla, keskiarvo sykkeet PK 1-2

A,
Hang Muscle Snatch + Low Hang Muscle Snatch
(5-6 sets 1+1)

B,
Hang Power Snatch + Low Hang Power Snatch
(5-6 sets 1+1)

C,
2 Position Pause Snatch Pull
(4 sets x 3 reps)

Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
20 cossack squats

Strenght
Sumo Deadllifts 4x8-12 reps @mod/heavy weights.
rest 2-2.5 min bwn sets

Metcon
Emom 8
odd:Weighted Box Step Overs x 8-12 reps
even : DB Snatch x 8-12 reps
rest 2 min
Emom 8
odd: Ring Row 12-16 reps
even : Burpees x 8-12 reps

4 x 4 push press

• leave 2 reps in the tank
• rest 3 min btw sets

10-15 minutes for barbell warm up + mobility
- 10 minutes for high pulls and high catches 2+1
- 15 minutes for power clean doubles. Go ad heavy as 70-80%
- 15 minutes for power clean singles. Max 60% of 1rm