30min for quality - In teams of 3 YGIG, divide reps/working time evenly:
3min machine
30 box jump w/ step down (60/50)
3min machine
30 curtsy lunge
30 push up
3min machine
30 ring row
30 sit up

RPE 6-7

Huomioita:
- Curtsy lungessa tuo jalka mahdollisimman sivulle, esim. voit seistä teipillä lähtöasennossa ja pyrkiä tuomaan kyykätessä takajalan varpaat samalle teipille eli noin työtä tekevän jalan kantapään kanssa samaan linjaan.
- Kahden hlön ryhmissä määrät 2min & 20 toistoa / liike. Koneiden ja liikkeiden välissä 30-60s tauko.

5K Skillmill Run w/ partner, IGYG:
3min Intervals, each interval starts with a round of Strict Cindy:
5 Strict Pull-ups + 10 Push-ups + 15 Air Squats

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Rowing Re-test
1500m for time

COOL DOWN MOBILITY:

10 Min for quality

8+8 Banded OH-extensions
5+5 Wind mills
8 Med ball extensions

10min For quality

8+8 One legged Glute bridges
8 (Weighted) Cossack squats
20+20sec Couch stretch

Takaolkapääsoutu 3x20
Pystypunnerrus vastaotteella 3x20
-voi tehdä vuorotellen

Penkki 3x8 (40-50-60%), 67,5-70% x amrap

Etunojapunnerrus 3x amrap

Voimapyörä 3x10-15

Vipunostot maaten 3x10-15
-varovasti kuormaa

Warm Up
Banded Hip Activation + Band Pulls as you like for upperbody
then
2 Sets
250/300m rowing @easy/easy to moderate pace
5 Romanian Deadlift
5 Muscle Clean
5 Tall Power Clean
5 Push press (pause at top)
rest 1-2 min bwn set

Weightlifting
Every 2 min for 6 minutes (3 sets)
6 hang power cleans @60-65% of 1rm power clean

Every 2 min for 6 minutes (3 sets)
3 push press + 3 push jerks @70-75% of 1rm push press

Every 2 min for 6 minutes (3 sets)
3 clean high pulls @80-85% of 1rm

Metcon Prep
2 sets

8/10 cal air bike
8 farmers hold walk lunges
5 db bench press
rest 1 min

Metcon
2 rounds for time
24 farmers hold walking lunges steps with 2 db's @10/15kg's
24 double db bench press
rest 5 minues
2 rounds for time
16 double db bench press @15/22.5kg's
16 farmers hold walking lunges steps with 2 db's

Cool down
5 min light cardio

For time:

12-9-6
Double Db thruster @22,5/15kg
ttb

rest 3min

9-6-3
Double Db thruster @22,5/15kg
ttb

TARGET UNDER 8MIN TIME CAP 12MIN / SCALE WEIGHT IF NEEDED

Squat Clean Technique
6 x 2

After every 15 reps, perform:
8 double KB push press + 20m double KB OH-walk 16-20kg/ 10-16kg

Clean and jerk

Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 68%, 2 @ 73%, 1 @ 78+%
Wave #2: 3 @ 73%, 2 @ 78%, 1 @ 83+%
Wave #3: 3 @ 78%, 2 @ 83%, 1 @ 88+%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set