Warm Up
2 sets
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch w/ Heel Lift
+
Burgener Snatch Warm Up
2x through with empty bar

Weightlifting
3-4x2 power snatch + 2 overhead squats @60-70% of 1rm
3-4x2 pause squat snatch @70-80% of 1rm (pause 1-2 sec on catch)
rest 1.5-2 min bwn sets

Metcon
Amrap 8
3-6-9-12-15...
bar facing burpees
power snatches @60% of 1rm

600 m juoksu
10 Kahvakuula heilautus (miehet maksimissa 24 kg ja naiset 16 kg)
10 Goblet kyykky (miehet maksimissa 24 kg ja naiset 16 kg)
tauko 3 min

+ 3x PAUSE QUATER BACK SQUAT JUMP *2-3se pause, do the jumps with the drop sets, 25% bs-%

3@up to 90%, then DROP SETS 3-4x3@-10%, fs-%, rest btw sets 3min

*split both side
2x2x[1+1]@barbell, 1+1@up to 80%, 2x2[1+1]@85%, jerk-%, rest btw sets 2min

2x3@barbell, 3@up to 85%, sn-%, rest btw sets 2min

Alkulämmittely : 400 - 800m hölkkää + venyttelyt + 400m reippaasti.

Tavoitteesi <- 2500m : 7 x 400m. Rest 1:00

Tavoitteesi 2500m -> : 9 x 400m Rest 1:00

Kierrosvauhti 0 - 5 sekuntia tavoitevauhdin päälle.

Lunges 10-10-6

6 sets of 2 Front Squats:
Sets 1-2: @60%
Sets 3-4: @65%
Sets 5-6: @70%
- Rest as needed btw sets

Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
8+8 half kneeling kb bottom up press R/L @8/12kg
4-6 controlled strict chin ups
16 hollow rocks
8 box jumps

Strenght supersets
Part 1
Bench Press 10+8+8+8 reps@60-70-75-80% of 1rm
perform 3-5 strict L-sit Chin Ups after BP
rest as needed bwn sets

Part 2
3-4 sets
8-12 double db incline bench press
perform 6-12 c2b pull ups or pull ups right after bench press
rest 2-3 min bwn set

Metcon
5-6 rounds
16/20 calories echo bike
16/20 calories ski erg
16/20 calories rowing
rest 2.5 minutes after full round
masters 45+ / scaled calories are 14/18.
Purpose is to hold moderate to moderate fast pace on machines so move 75-85% effort pace. (zone 3-4)

Optional Accessory Work
2-3 sets
30-50m sb on shoulder carry RIGHT (eli siis kannat 30-50m oikealla puolen ensin koko matka)
straight to
5 sandbag squats (sb on shoulder) RIGHT
rest 20-30sec
30-50m sb on shoulder carry LEFT (eli siis kannat 30-50m oikealla puolen ensin koko matka)
straight to
5 sandbag squats (sb on shoulder) LEFT
rest 2-3 min bwn set

*barbell in the clean rack position, start on the weaker foot

3+3@up to 50%, then DROP SETS 3-4x1X[3+3]@-10%, fs-%, rest btw sets 3min