Warm Up
Banded Hip Activation + Band Pulls as you like for upperbody
then
2 Sets
250/300m rowing @easy/easy to moderate pace
5 Romanian Deadlift
5 Muscle Clean
5 Tall Power Clean
5 Push press (pause at top)
rest 1-2 min bwn set

Weightlifting
Every 2 min for 6 minutes (3 sets)
6 hang power cleans @60-65% of 1rm power clean

Every 2 min for 6 minutes (3 sets)
3 push press + 3 push jerks @70-75% of 1rm push press

Every 2 min for 6 minutes (3 sets)
3 clean high pulls @80-85% of 1rm

Metcon Prep
2 sets

8/10 cal air bike
8 farmers hold walk lunges
5 db bench press
rest 1 min

Metcon
2 rounds for time
24 farmers hold walking lunges steps with 2 db's @10/15kg's
24 double db bench press
rest 5 minues
2 rounds for time
16 double db bench press @15/22.5kg's
16 farmers hold walking lunges steps with 2 db's

Cool down
5 min light cardio

For time:

12-9-6
Double Db thruster @22,5/15kg
ttb

rest 3min

9-6-3
Double Db thruster @22,5/15kg
ttb

TARGET UNDER 8MIN TIME CAP 12MIN / SCALE WEIGHT IF NEEDED

Squat Clean Technique
6 x 2

After every 15 reps, perform:
8 double KB push press + 20m double KB OH-walk 16-20kg/ 10-16kg

Clean and jerk

Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 68%, 2 @ 73%, 1 @ 78+%
Wave #2: 3 @ 73%, 2 @ 78%, 1 @ 83+%
Wave #3: 3 @ 78%, 2 @ 83%, 1 @ 88+%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set

Row intervals – 2 to 3 sets

1500m Row @ < 24spm (strokes per minute)
1000m Row @ 24-28spm
500m Row @ 28-32spm

Rest 2:00 b/t repeats
Rest 6:00 b/t sets

Pace. Start the first interval at a low rate (<24spm) but challenging pace for the 1.5km piece. Then increase your rate to moderate for the 1000m (24-28spm) and finally increase to a higher rate for the 500m (28-32spm). Aim to row each distance faster than the previous one (shorter distance = faster pace).
Intent. Get used to pacing yourself on the rower (hard, repeatable paces) and building speed at higher rates.
Focus. Maintain a good rhythm and sequence (legs, hips, arms) at all rates. Check in with yourself to ensure your form is still solid on the 2nd half of each interval when you’re getting more fatigue.

AMRAP 12

3 bmu
6 sandbag to shoulder @M: 50-70kg / W: 30-50kg
9/7 echo calories
.
.
Scaled AMRAP 12

3 c2b/ or pull up
6 power clean @60/40kg
9/7 echo calories
.
.
SCALE REP SCHEME OR WEIGHT IF NEEDED

Muscle snatch, semi kevyt paino

Maastaveto 3x6x60%

Maastaveto korokkeelta 2x10x50%

Ylätalja 5x8-15 TAI leuanveto 5x6-10
-vastaote

Yhden käden kulmasoutu 1x30 / käsi

6-8sets:

2 squat snatch 73-80%

2s pause knee level / drop&go!!