Warm Up
3 rounds
1 min row
15 glute bridges
15 ring rows
3+3 single arm devils press on 1st and 2nd round, 3rd round do 3 devils press 2xrx dumbbells

Metcon
2-3 sets
2 rounds for time
20/16 calories rowing
6-8 devils press @rx dumbbells x 2
time target about 4 minutes, rest 1:1 bwn sets or alt time full round with partner

Strenght (20-25min)
Thruster 5-5-5-3-3-3-1-1-1, building in weights to today heavy single
rest 1-2 min bwn sets. Start very light and build up 2.5-7.5kg jumps.

Accessory Work
2-3x12-15 reps of dumbbell lateral raises
2-3x12-15 reps Toe up RDL @light weight
2-3x8-12 rolled up ghd back extensions
rest as needed

WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH

2 x
6x SQUAT REACH + DOWNWARD DOG with 10x CALF PUMPING + 6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD + WARRIOR I + WARRIOR II + REVERSE WARRIOR + TRIANGLE + REVOLVING TRIANGLE +
2x DOWNWARD DOG & PLANK & COBRA POSE

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5 x GOOD MORNING SQUAT PUSH PRESS *jerk grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet

3+3 x SLOWLY SHOULDER PRESS + SHOULDER PRESS

3+3 x PUSH PRESS + PUSH JERK

3+3 x SQUAT JERK + POWER JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2+2 x PRESS FROM SPLIT + PUSH JERK BTN IN SPLIT *both side

2+2 x TALL JERK + RHYTHM DIP JERK *both side

2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

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PROGRAM 1

SNATCH
2x3@barbell, 3x3@up to 70%, rest btw sets 2min

CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2x[1+1]@70% jerk-%, rest btw sets 2min

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PROGRAM 2

POWER JERK + SPLIT JERK *rack/blocks
2x2x[1+2]@barbell, 3-4x[1+1-2]@82-87%, jerk-%, rest btw sets 2min

SPLIT JERK
2x1@80%, rest btw sets 2min

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PROGRAM 1 & 2

FRONT SQUAT
3@up to 95%, then DROP SETS 3x3@-10%, fs-% rest btw sets 2min

DEFICIT CLEAN PULL *full foot + TRAP PULL
3x[4+2]@85% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 SEATED ROW *wide grip
15 BANDED FACE PULL
40 sec CHINESE PLANK HOLD *weight, levypaino lantion päälle

Rest as needed

video: SEATED ROW

video: BANDED FACE PULL

video: CHINESE PLANK HOLD

7sets, E2MOM:

Squat Clean + Hang Squat Clean + Front Squat + Jerk

Start a new round every 2nd minute. Go as heavy as form allowes. Jerk can be done anyhow. Scale if needed.

WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH

2 x
6x SQUAT REACH + DOWNWARD DOG with 10x CALF PUMPING + 6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD + WARRIOR I + WARRIOR II + REVERSE WARRIOR + TRIANGLE + REVOLVING TRIANGLE +
2x DOWNWARD DOG & PLANK & COBRA POSE

---

KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5 x GOOD MORNING SQUAT PUSH PRESS *jerk grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) EXTENSION HOLD *5 sec + SAME with BARBELL *tanko eturäkissä - lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet

3+3 x SLOWLY SHOULDER PRESS + SHOULDER PRESS

3+3 x PUSH PRESS + PUSH JERK

3+3 x SQUAT JERK + POWER JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2+2 x PRESS FROM SPLIT + PUSH JERK BTN IN SPLIT *both side

2+2 x TALL JERK + RHYTHM DIP JERK *both side

2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

---

PROGRAM 1

SNATCH
2x3@barbell, 3x3@up to 60%, rest btw sets 2min

CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 60%, 2x2[1+1]@60% jerk-%, rest btw sets 2min

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PROGRAM 2

POWER JERK + SPLIT JERK *rack/blocks
3x2x[2+2]@barbell, 4x[1+1]@70%, jerk-%, rest btw sets 2min

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PROGRAM 1 & 2

FRONT SQUAT
3x3@viime viikon drop setistä 95%, rest btw sets 2min

DEFICIT SNATCH PULL *full foot + TRAP PULL
3x[4+2]@80% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

5 ALTERNATING PLANK DB ROW
30 sec CHINESE PLANK HOLD *weight, levypaino lantion päälle

Rest as needed

Warm Up
2 rounds
20/15 CAL BIKE ERG + 20/15 CAL SKI ERG
10 romanian deadlift
5 hang muscle clean / hang power clean
5 pause front squat, speed up
5 strict press / push press
:30 Side plank R/L

Metcon
3 sets
30/24 calories bike erg (masters 45+ 25/20 calories)
30/24 calories ski erg (masters 45+ 25/20 calories)
10 power clean&jerks @60/42.5kg (masters 45+ 52.5/35kg) tasaisen nopeita ykkösiä.
rest 2 min bwn sets
Jos ei ole mahd. kahteen laitteeseen tee 50-40-30 cal air bike ja perään pc&pj

Strenght
Pause Front Squat + Front Squat 4x1+2 reps @1x50 1x55 and 2x60% of 1rm. (speed up)
rest 1.5-2.5 min bwn sets
Hang power Clean + Squat Clean+ Split Jerk 6-8x1+1+1reps@60-80%
rest 1.5-2.5 min bwn sets
Split Jerk From Rack 3-5x1 reps @80-90% of 1rm (try to pause on catch for 1 sec)
rest 1.5-2.5 min bwn sets

Accessory Work
2-3x10-15 single arm db row R/L
2-3x10-15 reverse flyes with dumbbells
2-3x15-20 ghd hip extensions
rest as needed

10 x (3 Raaka tempaus + 2 Snatch balance + 1 Tempaus)

❄️💙❄️💜❄️💙❄️
Voimistelua ja voimaa sopivassa suhteessa💥

Aikaa vastaan TC 24 min

Soutu 3200 m/ 4000 m/ sekaparit 3600 m

Joka alkava 2 min 8 synkrothrusteria. (Alkaa thrustereilla)

Yhteispaino tangoissa 45 kg/ 60 kg/ sekaparit 52,5 kg

WARM-UP

3-5 Minutes of bike or row to get body warm.
Then 3 Rounds of:
5 Hang muscle cleans
5 Front squats
5 Tall cleans
5 Shoulder press
5 Clean grip overhead squats
10-20 Scorpion stretches
10-20 Iron cross stretches

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CLEANS

Cleans & Thruster -complex:

Sets of 3+1 (3 Cleans + 1 squat clean into thruster).
• No touch and go
• No letting go
• 2 x same weight before adding more weight
• Add weight until the movement starts to slow down.
• Focus on technique and consistency
• 20:00 minutes. Lift every 2:00 min.

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STRENGTH

Front squat,
Every minute on the minute for 10:00 minutes of: 4 Front squats @ 100% of the heaviest set of clean & thruster complex

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ACCESSORY

3 Rounds of:
8-12 Strict chin-ups
8+8 Floor seated Z-philly press with kettlebells
20 Weighted deadbugs
10 Banded glute bridges
10+10 Banded bird dogs
10-15 Heavy kettlebell swings

5 sets of 2 x (1 Power Snatch + 1 Hang Squat Snatch)
Set 1: @50%
Set 2: @55%
Set 3: @60%
Set 4: @65%
Set 5: @70%
- Rest 2min btw sets