Warm-up:

3x
15/12 Calories bike erg
8+8 1-Arm upright row
6+6 1-Arm overhead squats
:30s Wall squat hold

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A) Snatch

Snatch primer:

4-5 Sets of “Snatch pull + Low hang snatch + Snatch” with pause at catch. Climbing weight starting at 45%.

Work sets:

Build up to a heavy but fast weight in a complex of “Snatch pull + Low hang snatch + Snatch” in 10:00 minutes.
Then 5 sets @ 80-85% of the heaviest set.
Lift every 2:00 min.

Snatch pulls with pause at shin, 4 x 3 @ 80%

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B) Back squats

5 @ 77%
4 @ 79%
3 @ 81%
5 @ 80%
4 @ 73%
3 @ 86%

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C) Bonus (optional)

Core:

3 Rounds of:
20 Flutterkicks
20 Basketball abs with small plate
20 Candlestick toe touches

Accessory:

3 x 10 Behind the neck sotts press
3 x 20 Alternating arm gorilla row
3 x 15 Weighted hip extensions

Row, Assault, Run, or Ski 60min for calories.

Yep, one hour of work. Don´t round your back when rowing! Keep a good form.

This workout is challenging your mental game. Be strong!

-4 sarjaa, 8-10 toistoa
-Skaalaus esim. ring row tai negatiivinen leuka 4x5 toistoa, 5s. jarrutus
-Lepo 90s.-2min

Partner WOD YGIG
55 wall balls 9kg/6kg
50 DU
45 cal row
40 cal AB
35 box step overs with db 22,4kg/60cm-15kg/50cm
30 db snatches 22,5kg/15kg
25 cleans 45kg/30kg
20 front squash 45kg/30kg
15 syncro bar over burpees
10 pullbups
5 HSPU

Treeni 2
Warm Up
3 rounds
1 min cardio
16 cossack squats
5+5 single arm db/kb ohs
10m inch worm

Strenght
Overhead squats 5x5 reps @55-60-3x65%
rest 1.5-2 min bwn sets
Snatch Pulls 3x5 reps @90-100% of 1rm snatch
rest 2 min bwn sets

Metcon
3x tabata (AB, ROW, SKI)
alt time with partner
yhden kerran joka laitteella. Ota kalorit ylös.

Viikko 3
Treeni 1
Warm Up
3 rounds
1 min cardio
10+10 half kneeling press
10 banded face pulls / pull aparts
5 rdl + 5 front squats with barbell

Strenght
Push Press 5x10 reps @50-55-3x60%
rest 1.5-2 min bwn sets
Strict Pull ups
emom 5 : 4-7 reps

Metcon
4x4 min emom / 1 min off
1) Mod/face pace Cardio x 45 seconds
2) TNG Squat cleans x 4-5 reps @40% of 1rm
3) Moderate/fast pace cardio x 45s
4) Kb Swings x 12-15 reps @light weight

Deadlift
Every 2:30 for 15 mins
8×60%
8×60%
6×70%
6×70%
4×80%
4×80%

AMRAP x 6 MINUTES
3-6-9-and so on...
Front Squats @70/47kg
Toes to Bar

-Rest 2:00-

2.) FOR TIME
20 Front Squats
15 Toes to Bar
10 Front Squats
5 Toes to Bar
Timecap: 7 mins

ON A 15:00 RUNNING CLOCK
Build to a heavy Set of 5 Front Squats

Treeni 2
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
4 burpee box step overs
50 single unders

Metcon
EMOM 24
1) Ski or air bike x 10/8 calories (max 50s)
2) Burpee box overs x 5-8 reps
3) Row x 11/9 cal (max 50s)
4 Double unders x 20-40 reps (max 35s)

Accessory Work
3x15/15 seated single arm db press @5-10/10-15kg
3x12/12 single arm kb row
rest as needed