Warm-up:

3x
15/12 Calories bike erg
10 Upright rows with snatch grip
8 Overhead squats
6 Strict chin-ups
24 Alternating V-ups

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Snatch ladder

Every minute on the minute:
1 Snatch, climbing weight.
Start @ 50% and add 5/2,5kg every minute.

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Metcon:

5 Rounds for time of:
20 Thrusters with dual dumbbells
20 Burpees over dumbbells
10 Strict chin-ups

M: 2 x 20kg N: 2 x 10kg

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Bonus:

5 sets of 10 Barbell bent over rows
5 sets of 10 JM press

Core:
3x
20 V-ups
14 Hanging knee tucks
20 Heels over object taps

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WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP
5 TALL SNATCH

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SNATCH
2x3@barbell, 3x3@up to 75%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

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CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@75%, jerk-%, rest btw sets 2min *beginners bw 70% = 1RM clean+jerk

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FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 75%, rest btw sets 2min *bw 80% = 1RM front squat

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DEFICIT SNATCH PULL *full foot + TRAP PULL
2-3x[4+2]@today snatch weight or 10kg more, rest btw sets 2min

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-

3 sets × 10 reps

Go every 2:00

OPTIONAL COOL DOWN
3 SETS
5/5 Side Lying Open Books
15 Single DB Floor Pullovers
1:00 Ball Massage*
*Option to pick calves / shoulders / lats

5 Sets of:
Max effort time under tension in Ball Up Hold
- go every 2:00, record time after each effort

3 Rounds For time:

200m Ski
400m Ski
600m Ski

Rest 1:1 After each Set.

5 Sarjaa
- 2+1+2 @75%

Aloitamme PN+yhdistämisen kyykkyypäivään, valakyykky+tempaukset, penkki+leuka, takakyykky+rive&työntö ja sit terävää tekemistä yläkropalle johon otetaan myös jalkoja hieman mukaan. Jatketaan soutamista, air bike työskentelyj' + intervalleja. Vaihdellaan pidemmän metconin suoritustapaa aina emomista amrappiin. Lisäksi 2x assarit ns. skill painoitteisena ja 2xbodailuna. PK tai VK/MK juoksentelua tarjolla. Voit kokeilla rytmistä treeneissä niin että treenit 1+2+3, lepo, 4+5, lepo tai 1+3+2, lepo, 4+5, lepo.

EMOM for 3 rounds:
1. Oblique hanging leg raises (right side)
2. Oblique hanging leg raises (left side)
3. Rest
4. Russian twists
5. Rest