Warm Up
2 rounds
2 min cardio
10+10 lateral box step ups
20 hip bridges
20 shoulder taps on push up plank
10 no push up burpees
10+10 single arm hang snatch
10+10 single arm bench press
20 hollow rocks

Strenght
Deadlift 5x1reps@80-90% of 1rm
go new set every 1-1.5 minutes
Bench Press 5x1reps@80-90% of 1rm
go new set every 1-1.5 minutes

Metcon
8 sets, go new set every 2 minute
8-10 box jump overs ,step down (try keep going jumps as long as possible, but remember safety) cap 30sec
4-5 devils press
time target under 60seconds, time cap 75 seconds.
go at 80-90% effort on each set, means hard but doable pace.

Accessory Work
2-3x12+12 tempo single arm db row R/L (2 sec hold at top, 1-2 sec lowering down)
2-3x12 tempo db bench press (2-3 sec lowering down)
2-3x20-30 weighted russian twits + 10-15 slow knee tucks
rest as needed

Kyykky 1x100%

Stoppi-kyykky 3x3 (50-60-70%)
-3s stoppi

Vatsarutistus 4x20
-jalat 90asteen kulmassa seinää vasten

WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side
15 x HIP RAISE with PULLOVER *plate
10 x SPANISH SQUAT
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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video: SPANISH SQUAT

video: WALL WALK STEP-UPS ONTO PLATE

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL + FRONT SQUAT

3+3 x slowly CLEAN PULL TO HIP + same but with eyes closed

2+2+2+2+4 x
MUSCLE CLEAN + SHOULDER PRESS + JERK DRIVE + PUSH PRESS + 2+2 SPLIT JERK

2x[1+1+1+1] x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2x[1+1+1+1] x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

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SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

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CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, rest btw sets 2min

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BOX JUMP
3x5, rest btw sets 2min

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BACK SQUAT
4x3@up to 75-80%, rest btw sets 2min

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CLEAN PULL *full foot
4x1@100-120% jerk-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES - TEE JOS JAKSAT/EHDIT

8x PENDLAY ROW
8x DIP / BENCH DIP
8+8x HIGH PLANK BANDED HIP FLEXOR

Rest as needed

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Lauantain JV- JA PK-KISAAJAT:

MUSCLE SNATCH
2x3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2x2x[1+1]@barbell, 3x1x[1+1]@50%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2[1+1]@barbell, 3x1x[1+1[@50%, rest btw sets 2min

SNATCH PULL *full foot
3x2@85%, sn-%, rest btw sets 2min

FRONT SQUAT
2@70%, 1@75% 1@80%, fs-%, rest btw sets 3min

SELKÄÄ & VATSAA

6sets:

3x2 snatch balance 75-80% of 1rm snatch
3x1snatch balance 80-90% of 1rm snatch

Pendlay Row 5x5x30-35%

Maastaveto 3x92,5%

Etuheilautus 3x15

Sivutaivutus 3x15 / käsi

For time :

Buy in:
50 bar facing burpee

then
5 rounds with a Partner
10 Power Cleans @70/50kg
20 Cal Bike/Row/Ski
30 Hand Release Push-ups
400 Meter Run / 500m Row
50 air squats

Split all reps evenly
Rx+: 85/60kg
Timecap: 35 mins

Front squat

5x3 2s pause bottom of squat

2-3 reps in tank

Triset! 4 rounds of;

Barbell Rows x 6
Rest 60s
Bent Over Supinated Grip Shoulder Fly x 10*
Rest 60s
Banded Pushdowns x 15
Rest 60s

*Use weight plates if small loads needed.

2x Amrap 15
A)
10 Burpees
10 Pushpress
30 Situps
40 Air Squats
50sec. Plank

3min rest

B)
20 Cal row/bike
20 Box jumps
20 Wallballs
20 Double unders

3 - 4 Rounds :

15 GHDSU Shoulder on Hip Line
10+10 Side Crunch