Penkki 5x1x80%

Vipunostot sivuille 3x20
Vipunostot taakse 3x20
Pystysoutu käsipainoilla 3x20
—> superina

-split jerk drills

Rive pys yp 5s.+Rive + Ylöst
6 sarjaa
-1+2+1

Partner workout; You Go, I Go

4 x 7 Min AMRAP with 90sec rest between AMRAP's

A.
2 Burpees
6/4 Cal Echo Bike
3/3 DB Hang Clean and Jerk

B.
2 Burpees
10/7 Cal Row
8 DB Snatch

C.
2 Burpees
10/7 Cal Erg Bike
8 DB Single Arm Overhead Reverse Lunges

D.
2 Burpees
6/4 Cal SkiErg
4 DB Single Arm Alternating Devils Press

Choose your own DB weight

3 rep max Backsquat 3 RM

Warm Up
3 rounds
1 min cardio
5 inch worm with different versions of it
10 curtsy lunge + 5 plate overhead squats
5 hardened ring row + 5 strict knee raises (control both movements)

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/3+3/2+2reps@60-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Front Squat 4x5reps@60+70+70+70%
rest 2-3 min bwn sets

Accessory Work
2-3 sets
8-10 tempo goblet squats
8-10 kb row R/L
24-32 weighted ukraine twists
rest 2-3 min bwn sets

8min for quality:
8 scapular circles
8 squat to hamstring
8 plate Y-raise in squat
8+8 single-leg miniband hip abduction
Hip abduction video:

WU: AMRAP10:
800m row/ski or 1600/2000m bikeerg/echobike @ easy pace
rest of time:
4 burpee
8 box step over
8 plate gtoh
8 kip swing

7:30 Deadlifts + Metcon ( 30.8.2025 )

16:00 Teens
17:00 Mobility + Core Workout
18:00 Deadlift + Metcon ( 30.8.2025 )
19:00 Basic Endurance CrossFit

WU: AMRAP8:
6+6 KB oh walking lunge
6+6 1-leg KB deadlift
6 bulgarian ring row
5 scap pushup + pushup