Warm Up
2 rounds
45s easy/30s mod/15s fast cardio machine
6-8 inch worm + push ups
6-8 squat strech per side
then 2 rounds
6-8 reps each movement :
deadlift, hang power clean + front squat + push press
rest 30s bwn round

Weightlifting (22 min total time)
Every 30 sec for 8 times
1 hang squat clean (mid thigh) @60-70%
rest 2 min
Every 45 sec for 8 times
1 hang squat clean (below knee) @65-75%
rest 2 min
Every min for 8 minutes
1 squat clean from floor @70-80%

Metcon
8 min amrap
3 power snatch
3 overhead squats
3 thrusters
target weights @50/35kg, scaled 42.5/30kg or 35/25kg.
target 6+ rounds.

Snatch High Pull + Power Snatch

7 x ( 2 + 1 ) x Every 2:00

Hang Power Snatch + Snatch Push Grip Jerk ( BHD Neck )

7 x ( 1 + 2 ) x Every 1:30

E90s x6:
a) 8-12+8-12 bulgarian split squat (weight anywhere) / RIR0
b) 6-12+6-12 s.l. hip thrust / RIR 0-2
- aloita heikommalla jalalla ja mätsää toistot vahvemmalla

A. EMOM20 Mikkos triangle with a plank
1. Cal row
2. Cal. ski
3. Cal. bike
4. 40s plank

rest 2min

B. EMOM20 Mix it!
1. 8 - 10 Ring rows
2. 8 - 10 DB bench press
3. 8 - 10 Boulder Shoulders w. weightplate
4. 8 - 10 Alt. curtsy lunges w. weight
5. Max wallsit

• aim for about 10-15s rest every minute
• You choose the cals and weights! Sunday chill pill or Sunday all in? 😏

AMRAP 9, IGYG

5 Box Over Burpees 24"/20"
5 STOH 50/35kg

Deadlift ( Deadstop )

3 x 3 @ 70% ( RIR 4+ )
3 x 3 @ 75% ( RIR 3+ )
3 x 3 @ 80% ( RIR 2+ )

Go Every 2:30

4 x 1 snatch pull + 1 snatch 70-80%
5 x 2 snatch 80%- fin heavy double / drop&go!!

E2M or E1.30M x 6

3 Split jerk behind the neck (2s pause at the catch)

Huom! Tekniset painot (n. 40-50 of 1RM jerk)

E2M x 6
3 "No feet" Snatch balance + 2 OHS

Huom! Tekniset painot (n.40-50% of 1RM snatch) No feet = Jalat eivät saa irrota maasta. Päkiällä nousu saa tapahtua ojennuksen jatkumona.