4x6 backsquat

40min For Q:
120s Ergo @60-65% effort
14 Alt. Box step up
6 Burpee pull up
12 OHS with empty barbell
90s Rest

RPE 2.5-3

Hang Squat Clean 1 RM

E90sx 9

1 Power clean + 2 hang power clean (70-80%)

Partner Workout
3 Rounds of:
50 Wall Balls @9/6kg
30 Burpees

Right into:
3 Rounds of:
50/40 Calorie Row
30 Power Snatch @43/30kg

Right into:
3 Rounds of:
50 OH Plate Lunges @20/15kg
30 (Chest to Bar) Pull-ups / Partner Assisted / Ring Rows

Goal: Split work evenly so you're able to work at challenging pace for all pieces today.

TIME CAP = 36:00

row intervals
E4MOM
4x500m
1x100m max effort

fast, not all out

Kiihtyvä tahti, pyrii tiputtamaan 1-2s sekuntia ajasta jokaisella vedolla, lähde siis riittävän hallitusti / 100m all out

Warm Up
2 rounds
2 min cardio machine
8-12 push ups
8-12 tempo ring row
12 hip bridges
12 alt leg v-ups

Strenght
4 supersets
8-12 double db bench press
6-8 weighted chin ups
rest 2-3 min bwn sets

Metcon
2x8 min emom / 2 min rest bwn
Part 1
Odd : Rowing x 15/12 calories (cap 45sec)
Even : Wall Walks x 2-4 reps

Part 2
Odd : Ski x 45 seconds (13/10 calories or Air Bike x 12/9 (calories) (cap 45sec)
Even : Rope Climbs x 1-2 reps / Lower Rope Climbs x 2 reps

5 rounds:
250/200m Row (or 10/8cal AB)
12 DB Bench Presses
10 T2B

INDIVIDUAL WORKOUT
AMRAP 14 mins
Buy in: 100 DUs
Then
1 Kipping Pull up
1 Shoulder to Overhead @60/43kg
1 Burpee Box Jump Over @ 60/50cm
2 Kipping Pull up
2 Shoulder to Overhead
2 Burpee Box Jump Over
then 3,4,5 and so on

2 mins REST

AMRAP 14 mins
Buy in: 100 USA Swing @24/16kg
Then
1 Hand Release Push up
1 Power Clean @60/42,5kg
1 Wall ball@9/6kg
2 Hand Release Push up
2 Power Clean @60/43kg
2 Wall ball@9/6kg
then 3,4,5...

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. AIR SQUAT
2. LEFT SIDE PLANK ROTATION
3. SCISSORS
4. RIGHT SIDE PLANK ROTATION
5. WALL HANDSTAND HOLD / DOWNWARD DOG position HOLD / HIGH PLANK HOLD

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds
5+5 x RDL *sn grip + BACK SQUAT
3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
3+3 x SNATCH DROP + OHS
2 x DIP SNATCH HIGH PULL *full foot + DIP SNATCH
2 x SNATCH HIGH PULL Above Knee *full foot + SNATCH Above Knee
2 x SNATCH HIGH PULL Below Knee *full foot + SNATCH Below Knee
2 x SNATCH HIGH PULL *full foot + SNATCH
4 x CLEAN + SPLIT JERK *split jerk both side

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PROGRAM 1

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2+2]@40-50% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE
2+2+2@barbell, 2-3x[2+2+2]@61-70% sn-%, rest btw sets 2min
+40 years & cf & beginners:
2+2+2@barbell, 3x[2+2+2]@up to 61-70% sn-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + JERK
1+2+2+1@barbell, 1-3x[1+2+2+1]@61-70 jerk-%, rest btw sets 2min
+40 years & cf & beginners:
1+2+2+1@barbell, 3x[1+2+2+1]@up to 61-70 jerk-%, rest btw sets 2min

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PROGRAM 2

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2+2]@40-50% sn-%, rest btw sets 2min

SLOW PULL SNATCH + SNATCH BELOW KNEE + SNATCH ABOVE KNEE
*slow pull sn: set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.
4-5x[1+1+1]@80-84%, rest btw sets 2min

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PROGRAM 1 & 2

PAUSE BACK SQUAT - NO SHOES! *5sec stop and hold in the bottom
2x3@50%, rest btw sets 2min

DOUBLE BOUNCE BACK SQUAT
3x2@58-78%, rest btw sets 3min

SNATCH HIGH PULL from POWER POSITION *full foot + PUSH JERK in SNATCH
3-4x[3+5]@RPE8 *could do 2 more reps, rest btw sets 2-3min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2 rounds:

3-6 CHIN-/PULL UPS *vasta-/myötäote
8 DIP / BENCH DIP
8+20sec SINGLE-ARM BENCH PRESS IN HOLLOW + HOLD

Rest as needed