Viikko 46 (4/5)
Treeni 1
Warm Up
1 round
2-3 min air bike/row
5+5 lunge elbow strech
10 wall squat
10 band pull aparts
20 glute bridges
then 2x
3 clean pull + 3 hang power clean + 3 press + 3 tempo front squat + 3 jerk balance
rest 30-45 sec bwn rounds

Weightlifting
3x Power clean + Push Press + Squat clean + split jerk @40-50%
3x power clean + split jerk + squat clean + split jerk @60-70%
Clean Jerks
1@80% , rest 20s 1@80%, rest 30s, 1@80%
1@83%, rest 30s, 1@83%, rest 45s, 1@83%
1@85%, rest 45s, 1@85%
1@88%, rest 60s, 1@88%
rest 2-3 min bwn "sets"

Intervals
Every min for 5 mins
4-6 bar over burpees
4-6 power snatch @light weight

rets 5 min

Every min for 5 mins
4-6 bar over burpees
4-6 power clean&jerks @light weight

1) Clean 5x2x75%
2) Clean pull 3x3x110%

Partner WOD
Part 1
20 synchro pull ups
20 synchro T2B
20 partner over burpees (stay in Hollow while the other one jumps)
Part 2 YGIG
20 push press 60kg/40kg
20 Floor press 60kg/40kg
20 hang power cleans 60kg/40kg
600m run (both at the same time)

1) Weighted pull ups 4x5x40%

“Mikko’s triangle”

10 rounds, 1 min per station:

A. Bike cals
B. Row cals
C. Ski cals
D. Rest 1 min

Set a target number of calories and complete that number of calories each minute through the entire workout

5 min time to find the heaviest clean and jerk
after 5 min 1 min rest
then 10 min AMRAP
5 HSPU
300m row
10 racked dumbbell box step overs 22,5kg, 60cm/15kg, 50cm
10 v-ups

Rest day - what did you do?

20 Devil's Press @22,5/15kg
30 Kipping Pull-ups
40 total Renegade Rows
500/400 Meter Row
Timecap: 11 mins

Goal: Tough effort, small breaks as needed to keep output high
Rx+: Start with 10 Ring Muscle-ups

Extra:
Band Face Pull-aparts: 3 x 20. Rest 60"

Every 4 mins x 4 sets:
RX @ 43/30kg
20 Hang Power Cleans
20 Front Squats
20 Push Presses

Score = slowest split, so aim for consistency or a fast finish!
Scale so you are getting 2min rest per round, every round.

AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

Scaled WOD
AMRAP 20:
5 push-ups
10 alternating lunges
10 jumping pull-ups