Farmer's walk 5 x 40m UNBROKEN
Use a supinated grip = palms turned forward

AMRAP 10 min
20 seated wall balls 9/6 kg
20 box jumps 61/51 cm

AMRAP 10 min
10 burpees
20 situps

AMRAP 8 min

10 pushups
10 hollow rocks

Intervals 2:1
3 x

2 min burpees
1 min rest
2 min KB-swings 24/16 kg
1 min rest
2 min DU
1 min rest
2 min row for cal
1 min rest

AMRAP 3 min

Strict HSPU, start with max set

AMRAP 3 min

Kipping HSPU, start with max set

AMRAP 3 min

Kipping TTB, start with max set

2000m soutu/hiihto 4000m pyörä/echo/assault tai 1600m juoksumatto

5 kierrosta
20 istumaannousu
30 kahvakuula heilautus kasvojen tasolle (paino jolla pystyt tekee heilautukset 2 maks 3 setissä)
40 askelkyykky

Sen jälkeen

2000m soutu/hiihto 4000m pyörä/echo/assault tai 1600m juoksumatto

WARM UP n. 15-20min

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5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. AIR SQUAT (10 reps)
2. LEFT SIDE PLANK ROTATION (6 reps)
3. SCISSORS (40 reps)
4. RIGHT SIDE PLANK ROTATION (6 reps)
5. WALL HANDSTAND HOLD / DOWNWARD DOG position HOLD / HIGH PLANK HOLD

video: SIDE PLANK ROTATION

video: SCISSORS

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds
5+5 x RDL *sn grip + BACK SQUAT
3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
3+3 x SNATCH DROP + OHS
2 x DIP SNATCH HIGH PULL *full foot + DIP SNATCH
2 x SNATCH HIGH PULL Above Knee *full foot + SNATCH Above Knee
2 x SNATCH HIGH PULL Below Knee *full foot + SNATCH Below Knee
2 x SNATCH HIGH PULL *full foot + SNATCH
4 x CLEAN + SPLIT JERK *split jerk both side

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PROGRAM 1

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2+2]@35-45% sn-%, rest btw sets 2min

video: PRESSING SNATCH BALANCE

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DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE
2+2+2@barbell, 3x[2+2+2]@57-65% sn-%, rest btw sets 2min
+40 years & cf & beginners:
2+2+2@barbell, 3x[2+2+2]@up to 57-65% sn-%, , rest btw sets 2min

video: HEAVING SNATCH BALANCE

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DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + JERK
1+2+2+1@barbell, 2-3x[1+2+2+1]@57-65 jerk-%, rest btw sets 2min
+40 years & cf & beginners:
1+2+2+1@barbell, 2-3x[1+2+2+1]@up to 57-65 jerk-%, rest btw sets 2min

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PROGRAM 2

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2+2]@35-45% sn-%, rest btw sets 2min

SLOW PULL SNATCH + SNATCH BELOW KNEE + SNATCH ABOVE KNEE
*slow pull sn: set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.
4-5x[1+1+1]@70%, rest btw sets 2min

video: SLOW PULL SNATCH

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PROGRAM 1 & 2

PAUSE BACK SQUAT - NO SHOES! *5sec stop and hold in the bottom
2x3@50%, rest btw sets 2min

DOUBLE BOUNCE BACK SQUAT
3x2@50-70%, rest btw sets 3min

video: DOUBLE BOUNCE BACK SQUAT

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SNATCH HIGH PULL from POWER POSITION *full foot + PUSH JERK in SNATCH
3-4x[4+3]@RPE8 *could do 2 more reps, rest btw sets 2-3min

video: PUSH JERK in SNATCH

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SUPERSET: quality, liikkeiden järjestyksellä ei ole väliä

2 rounds:

3-6 CHIN-/PULL UPS *vasta-/myötäote
8 DIP / BENCH DIP
8+20sec SINGLE-ARM BENCH PRESS IN HOLLOW

Rest as needed

video: SINGLE-ARM BENCH PRESS IN HOLLOW