E90s x 9sets:
2 power clean + 2 front squat ( 70-77% of pc 1rm)

Warm Up
3 rounds
1 min cardio (add speed each round)
6-8 inch worm + push up / burpees / perfect push ups
12-16 band pass throughs / 12-16 ring row/ chin ups x 6-10 reps
10/10 side plank hold + rotations / plank hold x 1 min / 10/10 side plank hold + rotation @2.5kg plate
then some short dynamic mobility if needed and start Strenght training

Strenght
Double DB Bench Press 3x8-10reps
perform 8-10 hardened ring row right after bench press
rest 2-3 min
TAKE 1 WARM UP SET BEFORE WORKING SETS

Metcon
Part 1
6 min emom
odd : Abmat Sit ups x 10-15 reps
even : 5 deadlifts + 5 double db hang cleans + 5 push press with db/kb's

Part 2
6 min emom
Odd : Rope Climbs x 1-2 reps
even : Pistol squats x 8-12 reps / Reverse lunges with weight

Part 3
6 min emom
odd: Toes to bars x 6-12 reps
even : Double unders x 45 seconds

2 min rest bwn emom's

Seated shoulder press 4x4

3 kierrosta

8-10 etunojapunnerrus korokkeilla, tempo 31X0
8+8 hauiskääntö käsipainoilla, tempo 30X1

1min lepo liikkeiden välissä

5 x 5 HSPU

4x2 Hang Power Snatches
Set 1: 70% of 1RM Power Snatch
Sets 2-3: 75%
Set 4: 80%
- Rest 2-3min btw sets

Warm Up
2 rounds
2 x 40 sec easy / 20s mod / 10s fast / 20s recovery (total 3 min)
20 banded side steps (in place)
10-15 banded glute bridge + 10-15 banded air squat
10-15 push ups
15-20 hollow rocks

Strenght
Tempo Back Squat 3-5 x working set , build to heavy 5 rep sets (3 sec down, 3 sec up and reset)
rest 2-3 min bwn sets
Tempo Bench Press 3-5 x working set , build to heavy 5 rep sets (3 sec down, 3 sec up and reset)
rest 2-3 min bwn sets
Start moderate around 50-55% of 1rm and build to heavy means there is 1-2 reps in tank on last set.

Metcon
30-20-10 reps OR Masters 45+ / Scaled 20-15-10 reps of:
Wall Ball Shots
Toes To Bars

rest 5 mins

30-20-10 reps OR 20-15-10 reps of:
Push Ups
C2B or Pull Ups

Linna Masters Kisoihin lähtijät voisitte tehdä tämän treenin niin että ensin metcon alle ja sitten voimat päälle!
Eli yleislämpät samalla tavalla sit sen perään liikelämmöt metconiin ja täräyttää metukka alta pois! Saa myös kokeilla
muutkin vaikkei olisi kisoihin menossa vaihteluna!
time targets per part is 5-7 minutes

Accessory Work
2-4 sets
8-12 incline bench press + 16-24 walking lunges with same db's on farmers hold
rest as needed
2-4 sets
8-12 double db or kb Gorilla row (4-6 reps per hand) + 16-24 weighted russian twits
rest as needed

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

20 min taitoharjoittelua HS/HS Walk

—Partner Workout—
21-18-15-12-9-6 reps for time:
- Cal Row -each
- Bench Presses -split 80/55kg
- Deadlifts -split 120/80kg
- HR Push-ups -syncro

• Only one athlete works at a time, except syncro. You can move forward once both athletes have completed the required reps.

Scaled:
Bench Press 75%
Deadlift 75%

Snatch pull (110%) 3x2