Card Deck 5.0
♥️ Devil`s press box over
♣️ Row/ ski 9/ 6 cal
♦️ Front rack stepping lunge
♠️ Plank hold 30 sec

1+1+1@80%, jerk-%, rest btw sets 2min

EMOM 12

1 Minute : Double Unders ( Only Du´s )
2 Minute : 10-15 Diamond Push-Ups
3 Minute : Plank

Score : Total Double Unders

25 Minutes Of :

7 + 7 Scull Crushers
16 Barbell Side Bends
8 Banded Wide Grip Pull-Ups

Warm Up
5 min easy cardio (you can pick 2 machines)
5 min mobility work for todays workout
then skill prep/movement testing and start workout

Treshold Cardio
2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: DB Snatches x 8-10 reps, go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : High Box Jumps x 4-5 reps, go every 40 sec

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Double KB Deadlifts x 8-10 reps , go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Single arm push press x 5+5 reps, go every 40 sec

week 4/9 recovery week
WARM UP + TECHNIQUE 10-15min

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SNATCH BALANCE + OHS
2[2+1]@up to 60%, 3[2+1]@65%, sn-%, rest 2min

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FLOATING HALTING SNATCH DEADLIFT + SNATCH *halting 3sec
2[3+1]@up to 57%, 3[3+1]@63% sn-%, rest 2min

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CONSENTRIC JERK
3x3@50-60%, jerk-%, rest 2min

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POWER CLEAN + SPLIT JERK *both side
2-3[1+2]@up to 63%, jerk-%, rest 2min

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DEFICIT SNATCH PULL *full foot
2-3x3@+5kg today best snatch, rest 2min

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BEGINNER
week 1/6

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CLEAN PULL to POWER POSITION
2x3@barbell, 4x3@up to 70% bw-%, rest 2min (bw 70% = 1 RM CL&J)

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
4-5[1+3]@barbell / RPE8 (could do 2 more) reps, rest 2min

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PUSH PRESS
3x3@RPE8 (could do 2 more) rest 2min

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video: CLEAN PULL to POWER POSITION

4 rounds:

Row 4 minutes @2-3 HR Zone
2 minutes : Practice Kipping Pull-Ups or T2B's
Bike 4 minutes @2-3 HR Zone
2 minutes : Practice Handstand Hold, Plate Step-Ups or Handstand Walk

3 rounds:

10 CJ BB 50kg
10 Back squat 90kg
10 DL 100kg

3 rounds:
14 Pull ups
4-5 HSPU
100SU

Tc.20min

Emom10
1 clean pull + 1 power clean, climbing

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The Chief:
5 rounds of a 3-minute AMRAP:
3 power cleans
6 push-ups
9 air squats

*rest 1 minute btw

LÄMMITTELY
1. Vaaka
2. Askel sivulle - ponnistus yhdelle jalalle oik.
3. Askel sivulle - ponnistus yhdelle jalalle vas.
4. Nelinkontin raajojen ojennus
5. Lisko + kierto oik.
6. Lisko + kierto vas.
7. Lankussa ylävartalon kierrot

VOIMA
Takakyykky 3x12
Pystypunnerrus 3x12
Lepo sarjojen välissä 45-60s.

AMRAP 7
Lankussa kk siirto x12
Russian twist kk x12
Punnerrus kk kosketuksella x6