Kyykky 3x2 (77,5-82,5-87,5%)

Suorinjaloin maastaveto 5x5x60%
-itse korokkeella (1 kumiharkko)
-jokainen toisto lattiasta/stopilla

Jalkanostot maaten 3x30

Sivutaivutus 1x50 / puoli

Treeni 2
Warm Up
2 rounds
2 min cardio (add speed during 2 min)
10/10 half kneeling press
10/10 scapula rolls + kipping
5-10 strict chin ups (give small kip if needed)
5-10 box jumps
10-15 v-ups

Strenght
Push Press 5-5-3-3-1-1-1 reps, build to heavy single.
rest 1.5-2.5 min bwn sets

Metcon
4x3 min on / 3 min off (ALT TIME WITH PARTNER THAT 3 MIN WORK PERIOD)
Even rounds : 20/16 cal row or ski OR 15/12 CAL AIR BIKE
then amrap
4 single arm devils press
6-8 toes to bars or small kip knee raises
Even rounds : 20/16 cal row or ski OR 15/12 CAL AIR BIKE
then amrap
6-8 heavy db power clean alt hand
6-8 hspu

6 bar muscle up
8 box jump
10 handstand push up
12 pistols
14 burpees
16 dubbel DB deadlift 22,5/15kg

Min: 5,10,15,20,25,30,35
- 30 Dubbel unders

NILKKA
45s sitting down on knees
45s+45s ankle mob on bench

AMRAP RANKA
10 roll to candle
45s banded thorax extension
5+5 split thoracic rotation on wall

AMRAP LONKKA
10 banded nordic curl
455+45s glute stretch on bench
10 cossack squat with rotation

AMRAP OLKA
10 brakedancer
20 standing T-shoulder rotations
10 shoulder shrugs
30s chin up dead hang

EXTRA
30+30+30s/side neck

Penkki 3x3 (80-82,5-85%)

2lankun penkki Amrap x 80%

Takaolkapääsoutu 3x20

Vipunostot taakse 3x20

Pullover 3x20

3-4 rounds, rest as needed:
8-12 alt. sandbag bearhug box step up
8-12 goblet cyclist squat
8-12 + 8-12 calf raises

3 Rounds: (PK sykkeet)
1min Row
30s Rest
1min Burpee
30s Rest
1min Bike
30s Rest

EMOM32
1. Row
2. Burpee
3. Bike
4. Rest

RPE 3

Cool down 2 Rounds:
2min Row/bike
10 Squat to hamstring
10/10 Leg swing
5/5 Side lying thoracic rotation

Maastaveto 4x4x80%
-kaikki lämmittelysarjat korokkeelta

Kulmasoutu vastaotteella 5x15
-podipumppia

Kohautukset käsipainoilla 3x20
-penkin päässä istuen

Takareidet kumpparilla 3x20 / jalka

13.2

10min
5 raaka työntö 52/34kg
10 maastaveto
15 boksihyppy

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
8+8 1-arm bulgarian split squat with twist
20 Deadbugs

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CLEAN AND JERK

3 Rounds of:
3 Clean and jerks @ 78-80%
2 Clean and jerks @ 80-82%
1 Clean and jerk @ 82-84%
Rest 1:00 min between sets.

Same thing as on day 1: “wave sets”, but for C&J. In one round you’re going to do a set of 3, followed by set of 2 and lastly one single. Rest 1 minute after each set. The lifts throughout the workout will go like this: 3-2-1-3-2-1-3-2-1.
Aim for the target weights, but also try and increase the weight slightly each round.

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STRENGTH

5 Sets of
3 Front squats right into 6 Back squats @ 80% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) ACCESSORY

Glute bridges,
3-4 x 10 (hard)

Banded hamstring curls,
3-4 x 12/12

Aussie pull-ups with pause at chest,
3-4 x 10

Sandbag bearhug hold,
accumulate total of 5:00 minutes

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CONDITIONING

For time:
30-20-10 Calories Echo bike
10-8-6 Sandbag cleans (moderate)