Warm Up
3 rounds
1 min cardio
20+20m kb bottom up carrying
20-30s hanging from pull up bar
20-30s front leaning on rings

Strenght
Bench Press 12-10-8-6-4 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
6 min amrap
15/12 calories of rowing or ski erg OR 12/9 cal air bike
8-12 push ups
rest 3 minutes
6 min amrap
15/12 calories of rowing or ski erg OR 12/9 cal air bike
4-8 strict chin ups

Overhead Press 5 x 5

Warm Up
2 rounds
20/16 calories of rowing, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
3x 2 flat foot snatch pull + 3 hip power snatch + 3 snatch balance 35-55% of 1rm
3-5x1+1+1 snatch pull + power snatch + hang squat snatch @70-80% of 1rm
rest as needed bwn sets

Strenght
Back Squat 10-8-8-8 reps @60-65-70-75% of 1rm
rest 2-3 min bwn sets

Metcon prep:
2 sets
:45 echo bike
15m sledge push, add weight to moderate heavy
5 double db front squats
rest 1 min bwn sets

Metcon
2 sets
15/20 calories echo bike @mod/fast
15+15m sledge push at moderate weight
10 double db front squats @15/22.5kg's
15/20 calories echo bike @mod/fast
rest 1:1 bwn sets
time target is sub 4 minutes per set.
Masters 45+ 13/18 calories of echo bike.

*pp flat footed/full foot & don't do this Touch & Go -style!

3+5@barbell, 3x1x[3+5]@last week drop sets 95%, sp-%, rest btw sets 2min

2x1x[1+1+1]@barbell, 3x1x[1+1+1]@60-65%, sn-%, rest btw sets 2min

2@up to 95-98%, 3×3@85-88%, rest btw sets 3min

Tall Snatch 4x3 AHAFA

Ohje: Käytä kuormaa, jolla saat liikkeen tehtyä oikein. Seiso suorassa, nyppää hartiat korviin, nojaa hieman taakse ja vedä itsesi tangon alle. Älä ponnista jaloilla ylöspäin!

A)
Every 3 mins for 9 mins do:
Run, 200 m
20 Toes-to-bars

Rest 3 mins then:

B)
Every 3 mins for 9 mins do:
20/15 Bike Calories
20 Push-ups

Rest 3 mins then:

C)
Every 3 mins for 9 mins do:
20 Kettlebell Goblet Squats, 24/16 kg
20 Pull-ups kipping/ jumping pu/ heavy ring row

Split the group into 3 teams so you have enough machines for everyone!

Rive ja työntö

Aikaa vastaan

1 km juoksu tai kone (pyörä 2 km)
30 HSPU
1 km juoksu