5 kierrosta

100m Kahvakuula eturäkissä kävely
30 Yhden käden kahvakuulaheilautus
100m Kahvakuula farmari kävely
15 Kahvakuulaheilautus pään päälle
600m Juoksu

4 rounds for time
10-8-6-4 clean (anyhow)
14-12-10-8 bar over burpee
60-50-40-30 double under

Weights increase every round:
Male: 50-60-70-80kg
Female: 35-42,5-50-60kg

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x1 snatch pull + 1 snatch high pull + 1 power snatch + 1 squat snatch @35-50%
3x1 snatch high pull + 1 power snatch + 1 squat snatches @60-70%
3x1 power snatch + 1 squat snatch @75-85% of 1rm
rest as needed bwn sets

Strenght
Back Squat 8+8+6+6 reps@65-70-80-85% of 1rm
rest as needed bwn sets

Metcon
3x3 OR 4 min emom / 1 min rest bwn emom's
3 power clean
3 front squat
3 push jerk
Elite 80/55kg
RX 70/47.5kg
Masters 60/42.5kg
Scaled 52.5/35kg

EMOM 20

• 5 KB Front Squat 2 KB's + 10m Walking Lunge 2 KB's
• 9/10cal Machine
• Sit Up / T2B
• Rest

Penkki 2x1x90%

1lankun penkki Max1

Vipunostot sivuille x20
Pystysoutu käsipainoilla x20
Kohautukset kumpparilla x20
Etunojapunnerrus x amrap (vain kierroksilla 1,3 ja 5)
-5 kierrosta

Tee harjoitukset peräkkäin

EMOM’9 räjähtävyys
1. Borsow 3+3 tavoite tehdä kolme settiä (3+3) settien välissä lepää 10s
2. Burbee korkea hyppy 4 kpl + Burbee pitkä hyppy 4kpl
3. Sivulle hyppy+ eteenpäin hyppy 4 kpl eteenpäin hyppy + sivulle hyppy 4 kpl

EMOM’30
1. Amrap shuttle run 10m väli tempo max 85%
2. 20 Toe tap + 10 squat
3. Pause punnerrus 10 + 5 pause selkä nostot
4. 30s korkea lankku + 30s matala lankku
5. 8+8 lonkan ojennus kylkiasennossa, suoralla kädellä
6. Rest

Penkki 5x5x70%

Seal row 5x15

Dippi 3xamrap tai Penkkidippi 5xamrap
-dippeja mentävä väh. 5kpl

Etuheilatus 4x25

-apuliikkeiden järjestyksellä ei väliä

3x4 strict press

Warm Up
3-4x20+20m sledge push + hand over hand pulling
then 2 rounds
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
Slow Snatch + Pause Snatch (pause on catch)
3x1+1reps @55-65%
Snatch
3x(70-75%x1, rest 10-15sec 70-75%x1, rest 10-15sec 70-75%x1)
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
Slow Power clean + Hang squat clean +split jerk (pause on catch)
3x1+1+1reps @55-65%
Squat Clean + Split Jerk
3x(70-75%x1+1,rest 10-15sec 70-75%x1+1)
rest 1.5-2 min bwn sets

Metcon
1 set at 85-95% effort on each 10 sec piece
8 rounds of 10 sec on / 20sec off
Echo bike

Warm Up
2 rounds
2min of cardio, add speed
4+4 squat strech
8+8 single leg RDL or Suitcase deadlifts
8 tempo goblet squat
16 alt leg v-ups
then some overall mobility as needed and start workout

Strenght
Back Squat 8-8-5-5-5 reps @40-50-60-65-70% of 1rm
rest as needed bwn sets
Deadlift 8-8-5-5-5 reps @40-50-60-65-70% of 1rm
rest as needed bwn sets

Accessory Work
2-3 sets
10 weighted box step ups (single db) 50/60cm
10 kb swings @16-24/24-32kg
20-30 weighted ukraine twists @5/10kg
rest as needed bwn sets

Metcon
21-15-9 reps @80% effort
toes to bars
front rack walking lunges @2x12-16kg/20-24kg kb's
scaled ttb reps 15-12-9 reps