Takaolkapääsoutu 3x20

Sotilaspenkki 75% x Amrap

Vipunostot sivuille 3x20

Kapea penkki 5x10x50%

Kohautukset käsipainoilla 3x10
-2s pito yläasennossa

Kyykky 1x80%

Tempo-kyykky 3x6x40% (3/1/3)

Pystysoutu käsipainoilla 4x15

Etuheilautus 3x30

5x3min välein

12 Mavea 70/50kg
9 Burpeeta tangon yli (facing)
6 Linkkaria

Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 tuck 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%
tempo clean + squat clean + split jerk
3x1+1+2reps @60-75%
squat clean + split jerk
8x1+1@80-90%, go new set every 1.5 min

Strenght
4x sledge push x 10-15m / pull backwards x10-15m @moderate + hs walk ramp/obstacle/pirouettes yms or 3-5 wall walks
rest 2-3 min bwn sets

Metcon
Emom 10-15
3 power clean + 3 front squat + 3 push jerks @55-65% of 1rm pc&pj

2 rounds
4 min AMRAP
Bike

4 min AMRAP
21m burpee broad jumps
10 shuttle runs (1 rep = 7m down and back)

4 min AMRAP
Row

4 min AMRAP
10 dumbbell hang snatches 15/10kg
10 dumbbell overhead reverse lunges 15/10kg

3 x AMRAP10 (Rest 3min between amraps)

ZONE 1
400m Run
20 wall ball @6/4kg

ZONE 2
500m Ski/Row
75m Farmers Carry @2 x 32/24kg

ZONE 3
20 Double KB Deadlift 16/24kg
15 burpee over line

Rpe 4 Ideana kehittää vauhtikestävyyttä. Vauhdin pitää olla sellainen mitä pystyt ylläpitämään laadukkaasti koko treenin ajan.

2× 2+2@barbell, 4× 1+1@65-70%, sn-%, rest 2min

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, sn-% / ohs-%, rest 2-3min

Penkki Max1

Rope Climb

E2MOM, 5 rounds
1-2 rope climbs
8-12 goblet squats