Warm Up
3 rounds
1 min air bike
40-50 single unders
5+5 step back/forward/walking lunges
5 burpees
10 goblet squats
5+5 single arm press
then some front rack / squat / oh mobility as needed and start prep for intervals

CF Metcon
6-8 sets, new set every 2 minutes
3 squat clean thrusters @60/42.5kg (max 70% of 1rm thrusters)
6 bar facing burpees
18 double unders
time target under 1 min on each time, cap yourself also on 1 min on double unders. GO fast on each set.

Strenght
Build to heavy 3 rep set of thrusters in 8 minutes right after last set of intervals.
barbell taken from floor, and first one can be squat clean thruster

Strenght&Accessory Work
3 sets
15-25m front rack hold lunge walk @16/24kg kettlebells
max meters HSW or calories ski erg or toes to bars in 45 sec @fast pace after lunges
rest 2-3 min bwn

IN TEAMS OF 2
AMRAP x 14 MINUTES
1 Power Clean
2 Box Jump Overs
3 Chest to Bar Pull-Ups
- P1 will complete 1 full round while P2 rests. Once P1 has completed a round P2 will then complete a round.

Rest day - what did you do?

Hang power clean+push jerk 3-3-3

Laji 1: Yhessä mennää
Laji 2: Siivoustikkaat
Laji 3: Pirulainen
Laji 4: Soutaen ja juosten olisit jo perillä

Band-pull aparts 5x20

Penkki 3x6x60%, 1x70%, 1x80%

Vinopenkki käsipainoilla 4x15
Sotilaspenkki käsipainoilla 4x15
Vipunostot maaten 4x15
-valitse yksi liike

Vipunostot sivuille 5x20

Ojentajat taljassa/kumpparilla 3x30-50

E90s x15 - Bear complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Tavoite: Rakenna päivälle sopivaan, max. keskiraskaaseen, painoon. Liiku hyvällä tekniikalla ja flow:lla.

EMOM 30:00
Minute 1: 45s Row
Minute 2: 45s Russian Swings @24/16kg
Minute 3: 6 x 10m Shuttle Run
Minute 4: 45s Bodyweight Lateral Box Step-overs
Minute 5: 45s Landmine Thrusters (20/15)
- Goal: Sustainable pace

Extra:
Pistol Bottom Position Hold: 3 x 10-20s each. Rest 60s
OR Closed Stance Stand to Sit 3 x 6.

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

10-15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side +
10m&10m BOTTOMS UP KB CARRY

20 x HIP RAISE with PULLOVER *plate/KB/DB +
20 x GLUTE BRIDGE HOLD with glute relaxing&activation -alternating

50 x STANDING PLATE TWIST

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

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Tekniikkaosion voi jättää välistä, niin halutessaan!

TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *jerk grip + FRONT SQUAT

3+3+3 x
FLOATING HALTING CLEAN DEADLIFT *holding hip position for 2-3 seconds +
CLEAN HIGH PULL from BELOW KNEE *full foot +
CLEAN HIGH PULL from MID-THIGHS *full foot

3+3+3+6 x
MUSCLE CLEAN + SHOULDER PRESS + PUSH PRESS + TALL SPLIT JERK *3+3

3x[1+1+1+1+1+1] x
TALL POWER SNATCH + TALL SNATCH + POWER SNATCH BELOW KNEE + SNATCH BELOW KNEE + POWER SNATCH + SNATCH

3x[1+1+1+1+1+1] x
TALL POWER CLEAN + TALL CLEAN + POWER CLEAN BELOW KNEE + CLEAN BELOW KNEE + POWER CLEAN + CLEAN

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BACK SQUAT
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, rest btw sets 3-4min

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SNATCH + NINJA SNATCH BELOW KNEE
2x2x[1+2]@barbell, 3x1x[1+2]@up to 65% sn-%, rest btw sets 2min

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CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 2x1x[1+1+1]@up to 60, 2x2x[1+1+1]@65% jerk-%, rest btw sets 2min

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SNATCH PULL *full foot
4x2@110% sn-%, rest btw sets 2min

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NO SUPERSETS

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su 26.5.2024 Kansalliset kilpailut, Joensuun Puntti-Pojat, Joensuu

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

POWER SNATCH + SNATCH
2x2x[1+1]@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1]@70%, rest btw sets 2min

POWER CLEAN + POWER JERK or SPLIT JERK
2x2x[1+1+1]@barbell, 1+1+1@50%, 1+1+1@60%, 3x1x[1+1+1]@70%, rest btw sets 2min

FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min

SNATCH PULL *full foot
2x1@105-110% sn-%, rest btw sets 2min

4 sets
10 Weighted Box stepups
45sec Max reps Pushups
30m Farmers Walk with 10 DL halfway