5 rounds for consistency:
A. 9 T2B
B. 15 wall balls
C. 21 cal row or bike or ski
D. 15 single KB deadlifts 36/28 kg
E. 9 burpee box jump overs
2 min rest

Mix the order of the movements for each set.

For max reps

• Bodyweight bench presses
• Strict pull-ups

Lämmittely:

Pizzalähetti

Mobility

Taito/Voima:
Maastaveto

WOD
Emom 12
1) 10-12 KK-mave
2) 10-12 Istumaannousu
3) 45s Burpee+viivajuoksu
4) Lepo

5 rounds for consistency:
A. 9 T2B
B. 15 wall balls
C. 21 cal row or bike or ski
D. 15 single KB deadlifts 36/28 kg
E. 9 burpee box jump overs
2 min rest

Mix the order of the movements for each set.

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
:30/:30 Calf Smash on Roller
:30/:30 L-Position Pec Stretch on Rig or Wall*
20 Alt. Deadbugs
-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
6+6x/side alternating PLATE HALO SPLIT POSITION

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: BIRG DOG

video: PLATE PASS CRUNCH

video: HALO SPLIT POSITION

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TECHNIQUE
10x RDL *jerk grip + 5x GOOD MORNING - POWER/SQUAT JERK *tee "good morning" ja "power/squat jerk" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien kyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SHOULDER PRESS + PUSH PRESS + POWER JERK
3x[1+1] PRESSING SPLIT JERK + SPLIT OHS *both side
3+3+3x MUSCLE CLEAN + TALL CLEAN + DIP CLEAN
3x[1+1+1+2] CLEAN DEADLIFT + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

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POWER CLEAN + CLEAN from KNEE + SPLIT JERK *split jerk both side 2=1+1
2x1x[2+1+2]@barbell, 4x1x[2+1+2]@60%, jerk-%, rest btw sets 2min, example of rise 50-55%

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HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION
all pulls full foot
*Halting -hold this position for 2-3 seconds before returning the bar to the floor
*Pull from pwr pos. hold this position for 2-3 seconds before pull.
3x1x[2+2+3]@80%, jerk-%, rest btw sets 2min

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HALF FRONT SQUAT *90° + FRONT SQUAT
3x1x[2+2]@70%, fs-% / bw-%, rest btw sets 3min
example of rise 50-60%, *vasta-aloittaneet kuorma kehonpainosta 80% = FS 1RM

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video: HALTING CLEAN DEADLIFT

video: CLEAN PULL from POWER POSITION

video: HALF/PARALLEL FRONT SQUAT

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

30sec weighted / bw SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

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Video: weighted SIDE PLANK

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO ESQUEDA

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2x[2+2+2+2]@35% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE
2+2+2@barbell, 2+2+2@up to 75% sn-%, rest btw sets 2min *example of rise 50-60-65-70%

RDL *jerk grip
3x5@55%, jerk-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
12x TRICEPS PUSHDOWN *banded
5x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x FLUTTER KICK ABS

5 rounds for time:
40/30 cal row
15 push jerks 30/25 kg
12 pull ups
9 barbell SDLHP 30/25 kg