WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

10m+10m ONE HAND OH WALK *KB/DB

20+12 x HIP RAISE with PULLOVER *plate/KB/DB + GLUTE BRIDGE HOLD with glute relaxing&activation -alternating

6-15 x SCAPULAR PULL UPS *1s pito yläasennossa

30 x STANDING PLATE TWIST

20 x COSSACK SQUAT / SIDE SQUAT *alternating

16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

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video: HIP RAISE with PULLOVER 0:23

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *jerk grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+5 x PAUSE FRONT SQUAT *20sec bottom + FRONT SQUAT

5+5 x SQUAT JUMP + DROP SQUAT

3+3 x SHOULDER PRESS + PUSH PRESS

3 x [1+1+1+1+1] x MUSCLE CLEAN + OHS + SQUAT JERK + SOTS PRESS + THRUSTERS

3+3+3 x TALL POWER CLEAN + TALL CLEAN + DIP CLEAN

2 x [1+1+1+4] x SLOW PULL POWER CLEAN + SLOW PULL CLEAN + CLEAN + SPLIT JERK *both side 2+2

4 x [1+1] x SPLIT SNATCH + PUSH JERK IN SPLIT *alternating

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SLOW PULL SNATCH + SNATCH
3x[2+1]@barbell, 3x2x[2+1]@50% sn-%, rest btw sets 2min

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SLOW PULL CLEAN + CLEAN + SPLIT JERK *split both side
3x2x[1+1+1]@barbell, 3x2x[1+1+1]@50% jerk-%, rest btw sets 2min

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BACK SQUAT
3x6@80% of last week RPE10, rest btw sets 3-4min

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RDL *sn grip, no shoes - varpaat suoraan eteenpäin
4x10-12@RPE8 *could do 2-3 more reps, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds: NO SHOES
MIXET: choose the most challenging exercises

1)
10-20 total reps GLOSE GRIP SEATED LOW ROW & MAX REPS REAR ROW FLY & STANDING BATWING MAX HOLD *epäkkäät&lavan lähentäjät tulessa
40-64+40-64 total reps BANDED HAMSTRING CURL *aloita heikommalla

2)
20-30 total reps DIP / BENCH DIP & MAX REPS 1-LEG SEATED DB CALF RAISE
40-50 total reps JEFFERSSON CURL *aktiiviset lonkankoukistajat - tunne liike syvällä vatsoissa

3)
20-30 total reps KB FLIES & MAX REPS STANDING 1-LEG HIP FLEXION with DB *aloita heikomalla, tee sama toistomäärä paremmalle puolen
30-40 total reps KNEELING SQUAT *barbell+weight

Rest as needed

30 BMU, not for time

For time:
21 dumbbell snatches, arm 1 (15/22,5kg )
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

RX
EMOM x 28 MINUTES
MIN 1 - 20 DB Goblet Alt. Lunges (22,5/15kg)
MIN 2 - 5 Deadlifts @ moderate+
MIN 3 - 1:00 Max Cal Bike/Row/Ski
MIN 4 - Rest

SCALED
EMOM x 28 MINUTES
MIN 1 - 20 DB Goblet Alt. Lunges (light)
MIN 2 - 5 Deadlifts @ moderate
MIN 3 - 1:00 Max Cal Bike/Row/Ski
MIN 4 - Rest
RPE 8

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 EZ Jog (option for nasal breathing only)
MIN 2 - :45 Alt. Bird Dogs
MIN 3 - :45 Foam Roll Quad Smash

Kyykky 1x90%

Stoppi-kyykky 1x65%
-3s stoppi

Takareidet kumpparilla 3x20 / jalka

Jalanloitonnus kumpparilla 3x20 / jalka

Tempo Back Squat

3-3-3-2-2-2, every rep 1. sec on bottom.

Go Every 2:30

Bench press with DB's: 3x10

Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground

Warm Up
5 min cardio (perform 5 burpee every min x 5 times)
then some mobility for few minutes
then barbell warm up of coach/your choise 10 minutes (both movements 5/5min)

Weightlifting
Flat Foot Snatch 3x5reps@35-50%
Slow Snatch + Snatch 5x1+2reps@60-70% (can be power or squat)

rest 3-5 minutes

Power Clean + Push Press + Squat Clean + Split Jerk 3x1+1+1+1 reps@35-50%
Power Clean + Squat Clean + Push Jerk + Split Jerk 5x1+1+1+1reps@60-70%

IN TEAMS OF 2...
ON A 35:00 RUNNING CLOCK...
100 Box Jump Step Down
100 Jumping Pull-ups
100 USA Kettlebell Swings
100 Walking Lunges
100 Knees to Elbow / Kipping Knee Raise
100 Push Press (20/15kg)
100 Plate Good Mornings (10/5kg)
100 Wall Balls
100 Burpees
100 Double Unders / Singles
In Time Remaining...
Max Cal Bike/Row/Ski
P1 works while P2 rests. Split work as needed.