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

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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

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

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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

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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%

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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

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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

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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

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video: DB FRENCH PRESS0:13

video: DB CURL & PRESS

5 x 3:00 work; 1:00 rest
15 Supinated Barbell Rows @43/30kg
30 Russian Swings
45 Double Unders
Remaining time Cal Row/Bike/Ski

Each round has a 3:00 cap. So 3:00 work, 1:00 rest
Goal is consistent output all 5 rounds and a sub-max effort.

Rive ja työntö

Warm Up
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for snatch and start warm up lifts.

Strenght
Squat Snatch 5x3reps@70-80% of 1rm
go new set every 1.5-2 min

Metcon
In teams of 2
2 times
500/425m row
then
2 times
500/425m ski
then
2 times
1000/850m bike erg
alt time with partner, 2 times per person each machine.
keep working @80-85% effort on each time, so dont push too hard at the start.
first set easier than second.

Amrap 10
2-4-6-8-10...
Wall balls
DB snatches
Burpee over DB

Rest 2 min

Emom 10
1. Row
2. Ski
3. Bike
4. Shuttle runs
5. Rest

Rest 2 min

Amrap 10
10 pull-ups
20 box jumps
30 KB swings
40 sit-ups
50 double unders

3 rounds for time
9 Thrusters @50/35kg
12 Power Cleans
15/12 Cal Bike / Row / Ski

Rx+: 60/43kg
Time Cap: 9mins

Extra:
Half Kneeling Band Paloff Press: 3 x 10 each. Rest 60s.

Tempaus

DB Hammer Curls
Down the rack x 8-10 reps per DB weight. Rest as needed.
- start with the load you could perform 15-20 perfect reps with.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Jefferson Kang Curl: 3 x 3. Rest 60s
- Light weight, this is a mobility exercise
+
Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A) EMOM x 6 MINUTES
MIN 1 - :15/:15 Single Leg Single Unders
MIN 2 - :20 Tall Jump Single Unders + :20 Fast Single Unders
MIN 3 - Rest

B) EMOM x 6 MINUTES
MIN 1 - :30 Jump Rope Practice
MIN 2 - Rest

• Be sure to practice different options rather than just basic singles or doubles.