LOAD

2-3 rounds, 60-sec rest between rounds

Plate Y’s in high kneeling position – Ensuring only arms move, avoiding arching in back. This can also be performed 1 arm at a time. For an added challenge, attempt performing in a deep squat position - 12 reps

LOAD

2-3 rounds, 60-sec rest between rounds

DB row using box/bench – Rowing towards the navel, ensuring elbows graze body – 12 reps each side, 5 sec eccentric.

LOAD

2-3 rounds, 60-sec rest between rounds

Lateral DB raises – Lifting both arms to approximately shoulder height, palms facing down - 12 reps.

6x5 Weighted Pull-Ups
- Try to go heavier than last week
- Rest 2-3min btw sets

A) 500m row for time

Rest until 4:00, then

B) 3 rounds for time
50 double under
15 toes to bar
10 KB thruster 2x24/16

Time cap for B is 8min

Warm Up (15 min)
2 rounds
2 min cardio
10 pass through + 10 band pulls
10 supermans with band
20+20m single arm kb oh carrying
10 burpees

Strenght (15min)
Push Press 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon (30min)
4-5 sets
12/9 Cal Air bike
9 Lateral Burpee over Bar
6 Power Clean and Push Jerk
Set 1/2: 40-50/25-35kg
Set 3/4/5 : 50-60/30-40kg
Optional 5th set.
alt time with partner/ 3 hengen kiertona aina niin et kun pyörä vapautuu voi lähteä omalle vedolle.

YGIG aikaa vastaan

5 km soutu/ hiihto TAI 10 km pyörä

TC:25min

Warm Up
2 rounds
2 min cardio
20 shoulder taps on push up plank
10 hand released push ups
15 hip bridges
10+10 single arm bench press
5+5 single arm hang cluster

Strenght
Bench Press 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
For time
12-9-6 reps
Double DB/KB Thrusters
Toes to bars
rest 3 min
6-9-12 reps
Toes to bars
Double DB/KB Thrusters
time target 10-12 min, cap 15 minutes
target weights 16/24kg's or 15/22.5kgs. Scale the weight, scale ttb to kip knee/leg raises.

4 hspu
12 wallslams @12
8 pullups
12 situps

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x REVERSE HYPER
5x LOW BOX JUMPS
8+8 x PILATES BICYCLE CRUNCH
8 x OH DUCK WALK *plate
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

video: PILATES BICYCLE CRUNCH 1:40

---

TECHNIQUE STICK/LIGHT BARBELL/BARBELL
36 reps

3 x RDL *sn grip + 3 x MUSCLE SNATCH
3 x OHS + 3 x PRESS IN SNATCH *kyykyssä punnerrus
3 x PRESSING SNATCH BALANCE + 3 x HEAVING SNATCH BALANCE
3 x ninja SNATCH DROP + 3 x ninja TALL SNATCH *lähtö koko jalkapohja lattiassa -- ninja = no feet
3 x SNATCH DROP + 3 x TALL SNATCH *lähtö koko jalkapohja lattiassa *Land “hands and feet together”.

SNATCH HIGH PULL from POWER POSITION + SNATCH from POWER POSITION *pause in dip position for 1-3 seconds, then push vertically with the legs through the whole foot to extend the body completely
SNATCH HIGH PULL from KNEE + SNATCH from KNEE
SNATCH HIGH PULL + SNATCH

---

HIP NINJA POWER SNATCH + HIP SNATCH
2x1x[2+1]@barbell, 4x1x[1+1]@60%, sn-%, rest btw sets 2min

---

HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *pull full foot, Halting -hold this position for 2-3 seconds before returning the bar to the floor, Pull from PWR POS. hold this position for 2-3 seconds before pull.
3x1x[2+2+3]@73%, sn-%, rest btw sets 2min

---

PUSH PRESS BTN + PUSH PRESS
OR
PUSH PRESS + POWER JERK
1-2x1x[3+2]@barbell, 3x1x[3+2]@60%, pp-%, rest btw sets 2min *up to example 50-55%

---

BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
3x1x[2+3]@65%, bs-%, rest btw sets 3min

---

video: HIP SNATCH

video: NINJA POWER SNATCH "power snatch no jump"

video: HALTING SNATCH DEADLIFT

video: SNATCH PULL from POWER POSITION

video: PAUSE BACK SQUAT

---

SUPERSET: quality

3 rounds: NO SHOES

12x LAT PULLDOWN WIDE GRIP or PULL / CHIN UPS
12x DB FRENCH PRESS
5+5x DB CURL & PRESS

Rest as needed

---

video: DB FRENCH PRESS0:13

video: DB CURL & PRESS