20 min to find your Power Clean & Jerk 2 rep max

3×3@70-75%, rest 2min

30 min amrap
* 30 burpee
* 30 tuplanaruhyppy
* 30 mave 30kg
* 30 push up
* 30 box jump
* 30 hang power clean 30kg
* 30 air squat
* 30 kb swing
* 30 shoulder to overhead 30 kg
* 30 sit up
* 30 cal row
* 30 wall ball
Parin kanssa. Toistot saa jakaa haluamallaan tavalla

Bench press 4x9

Warm Up
Overall prepping as needed for 15-30 minutes and start workout

Metcon at 60-70% effort
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 3-6 RMU/BMU or c2b pull ups+push ups, go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 4-8 strict or kip hspu , go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 10-15 GHD Sit Ups , go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 5-15m hs walk or 3-5 wall walks, go every 1min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 box jump overs (you choose height) , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 pistol squats , go every 1 min

A)
Every 45 secs for 15 sets
1 Deadlift, 85% 1RM

B )
AMRAP 12 mins,
18/14 Machine Calories
14 Box Jump Overs, 60/50cm
10 Deadlifts, 100/70 kg
Goal: 4+ rounds

Juoksutekniiikka.

Ja

4x4 min Juoksu 3 min palautuksilla.

Penkki 2x5x70%, 2x4x75%, 2x3x80%

Penkki vastaotteella 3x15-20

Vipunosto eteen levypainoilla x20
Ojentajat kumpparilla x20
Vipunostot sivuille x20
-superina
-3 kierrosta

400/500-m row/ski or 800/1000-m C2 bike
21 burpees
15 box jump-overs (61/76 cm)

Scaled WOD
3 rounds for time:
250-m row/ski or 500-m C2-bike
12 burpees
10 box step-overs

Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee box jumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
power clean + tempo squat clean + push jerk + split jerk
3x1+1+1+1reps @55-65%
power clean or squat clean + split jerk
8x1+1@70-85%, go new set every 1.5 min

Strenght
4x 15+15m sledge push/pull backwards+ hs walk x 15-25m with obstacles/ ramp / just walk or wall walks x 3-5 repa
rest 2-3 min bwn sets

Metcon at 80-90% effort
10-15 min emom of
3 hang power clean
3 front squat
3 stoh
use 16-24kg / 24-32kg kettlebells for this