Warm Up
2 rounds
40/20/10s of rowing, add speed.
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
2x 3 snatch pulls + 3 high hang power snatch +3 snatch balance 30-40%
2x2 snatch high pull + 2 hang power snatch + 2 snatch balance @45-55%
3-5x1+1+1 power snatch + hang power snatch + snatch balance @65-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 10+8+8+8 reps@60-70-76-80% of 1rm
rest as needed bwn sets

Metcon
2 sets
2 rounds for time
12 deadlifts @70/47.5kg (masters 45+ 60/42.5kg)
9 hang power cleans
6 stoh
rest 1:1 bwn set (time target is 2.30-3 min, cap 3.5min)
tee mavet niin että 11, sit pikku tauko, 1 dl into x-reps of hang cleans, tauko tai ei, ja stohhit perään)

EMOM 24

• 8+8m Walking Lunge w/Bag 15/20kg
• 9/10cal Machine
• 18-24 Wallball 9/6kg
• Rest

3km juoksu
4x kuntoportaat
Portaiden alla 5 yleisliikettä tai 25 ilmakyykkyä

3 kierrosta bodausta tangolla

12 pystysoutu
12 hauiskääntö
12 pystypunnerrus
1min lepo

5 kierrosta
20 seinäpallo
100m juoksu

3 kierrosta
4-6 penkkipunnerrus kapealla otteella
8-10 etunojapunnerrus
10-12 dippi nojapuiden/laatikoiden välissä

Ainoastaan kyykkyyn rinnallevedot hyväksytään!

*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min)
2@50% (20min)
1@65% (18min)
1@72% (15min)
1@77% (12min)
1@82% (9min)
1@86% (6min)
1@90% (3min)
1@93% - 95% --- open

E4M x 3
8-10/8-10 single arm DB row
10-12 plate turkish sit up
30m DKB mixed carry (front rack & farmers)

Huom! Liikkeet laatua vastaan.

Warm up

2 rounds
5 inch worm + push up
5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation
10-15 air squats

Metcon
15 min easy pace air bike (5:00/10.00/15.00)
perform every 5:00 : 15-20s chin over bar hold + 25-30s hs hold + 35-40s wall sit hold

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 ring push ups , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 12-15 abmat sit ups , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 weighted box step ups (single db on shoulder), go every 1 min

Penkki 3x3x75%

Painijan kyljet 3x15/15

Leuanveto, vastaote 5x6-12

Vasarakääntö istuen 3x10-15 / käsi
-vuorotahtiin

2-3x week, one ser of 20 reps. Each time you finish the 20 reps, add 2,5kg.
Start with ca 60% of your 1RM.