RX
For time:
100 hang power snatches (20/29 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats

INTERMEDIATE
For time:
70 hang power snatches (15/20 kg)
70 push presses (15/20 kg)
70 sumo deadlift high pulls (15/20 kg)
70 front squats (15/20 kg)

BEGINNER
For time:
50 hang power snatches (5/10 kg)
50 push presses (5/10 kg)
50 sumo deadlift high pulls (5/10 kg)
50 front squats (5/10 kg)

Kyykky 3x2 (80-87,5-95%)

Stoppi-kyykky 3x5x50%
-3s stoppi

SitUps 3x8
-lisäpaino

24min EMOM (4 Rounds)

• 25-35 Air Squat
• 15-24 Sit Up
• 5-8 DB Burpee Box Get Over 2x12/20kg 50cm
• 9/10cal Machine
• Rest
• Rest

Good Opportunity For Lighter Workout -->
--> Reduce Reps/Weight

10000 m run

Kyykky 2x2x80%

Etukyykky Max1-3

Jalkanostot maaten 4x12
-lisäpaino

4 x 8 min on / 2 min off

A)

Buy in: 50/40 Cal Row

AMRAP of:

4 Burpee Box overs

8 DB snatch



B)

Buy in: 800 m run

AMRAP of:

8 Thrusters
8/6 Cal Row



C)
Buy in: 50/40 Cal Bike
 / Ski
AMRAP of:

4 Line over burpees

8 KB swings



D)

Buy in: 800 m run

AMRAP of:

8 Wall Ball
8/6 Cal Bike / Ski

*Keep the weights super light!

Partner Workout:

100 Wallball IGYG
50 T2B / V-Up SYNCRO
100 Box Jumps 50/60cm IGYG
100 Wallball IGYG

Time Cap 20min

25min parin kanssa

20 seinäpallo
10 rinnalleveto olalle raskaalla pallolla/säkillä
60m farmarikävely 2x kk/kp

Jaa toistot vapaasti

WU: AMRAP8:
12 plate oh walking lunge alt.
6+6 1-leg plate deadlift
6 scap pullup (2s pause top)
6 downward dog to pushup

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x1 snatch pull + 1 hang power snatch + 1 low hang power snach +1 snatch balance + 1 ohs @35-50%
5x1 snatch pull + 3-position snatch (hip, above, below knee) @60-75%
rest as needed bwn sets

Strenght
Back Squat 6+6+3+2 reps@70-80-90-95% of 1rm
rest as needed bwn sets
ota tähän varmistajat buustaan sun tekemistä jos mahdollista! Muista varmistusraudat!

Metcon
5x2 OR 3 min emom / 1 min rest
3 power clean
3 front squat
3 push jerk
Elite 80/55kg
RX 70/47.5kg
Masters 60/42.5kg
Scaled 52.5/35kg

add +2.5-5 kg to barbell from last time and repeat same times than last time. OR add 5-10kg to barbell and do the shorter ones.