Warm-up: 10 min easy ski/row/Ab + 10 min mobility

A: 10 min emom: 3-10 x strict hspu quality work

B:
5 rounds for time:
12 x Db Deadlift 22,5/15 kg
9 x Db Hang power clean
6 Db Stoh

C:
4 min emom:
5s hollow hold + 5x hollow rock + 5 x V-ups + 5 x tuck up

Cool-down: Easy row for 10 min + 5 min mobility

Back squat 6x70%, 6x80%,3x90%,2x95%

Treeni 3
Warm Up
3 rounds
1 min cardio
12 cossack squats
8 wall squats
4 inch worm with push up

Strenght
Overhead squats 5x5 reps @50-55-3x60%
rest 1.5-2 min bwn sets
Snatch High Pulls 3x5 reps @80-90% of 1rm snatch
rest 2 min bwn sets

Metcon
12 min amrap
12/15 cal row, ski, bike erg or 10/12 cal air bike
20 db/kb snatch from floor
20 reverse lunges with 1 db/kb on shoulder

Partner WOD YGIG
18 min AMRAP
100 DU
10 partner over burpee
20 box step overs with DB 22,5kg/15kg, box 60cm/50cm
10 partner over burpee
30 sync plate ground to overhead 20kg/15kg

Viikko 2
Treeni 1
Warm Up
3x40s easy/20s moderate/ 10s fast cardio. rest 20s bwn.
then
2 rounds
10+10 single leg RDL
10+10 single arm upright row
10+10 single arm 1.push press / 2.push jerk

some short barbell warm up for power snatch and pc&pj

Weightlifting / Strenght
Power Snatch 5x3 reps @60-65%
rest 1.5-2 min
Power Clean + Push Jerk 5x3+1 reps @60-65%
rest 1.5-2 min
TNG Deadlifts 15-12-9-6 reps @40-45-50-55%
rest 2 min bwn sets

Accessory Work
3 rounds
24-30 weighted ukrainen twits + 8-12 knee tuck ups
rest as needed

5 x 2:00 Work, 1:00 Rest
3 Hang Power Snatches @ moderate
7 Up-Downs Over Bar
21 Double Unders

Pick up where you left off each new 2:00
HPS should be performed unbroken.

E90s x12:
Reps: 3-2-1-3-2-1-3-2-1-3-2-1

Pystypunnerrus 6x6x45%

Kulmasoutu 5x15
-kapea vastaote
- podipumppia

Kapea penkki 5x12x50%

Blackburns 3 kierrosta

Kiertäjät kyljellään 3x30 / käsi

Hauiskääntö 3x15
-myötäote

5min AMRAP

15 Seinäpalloa
5 Rengasdippiä/Rengaspunnerrusta

2min lepo

5min AMRAP

10 Raakatempausta 35/25kg
2-4-6-8...Tangon yli burpeeta

Vaihteluviikko, Emom 24 laadukkaasti

1) 6-12m OH-askelkyykkykävely (tupla KK/KP)
2) 10-15 cal kone
3) 3+3 Tuulimylly painonnostotangolla
4) 1-5 Seinäkävelyä