Warm Up
2 rounds
2 min run (start easy, add speed)
5+5 squat strech
20 cossack squats
10 gtoh + halo and 10-15 goblet squats
20-30 weighted russian twits

Strenght
Back Squat 8+6+4+4 reps @65-73-80-85% of 1rm
rest 2-3 min
Front Squat 5+4+3+3reps@70-80-85-90% of 1rm
rest 2-3 min

Metcon
800m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
rest 30s
250m run @1km pr pace (mun vauhti assault runnerilla 18-20km/h)
rest 1min
800m run @5km pr pace
rest 30s
200m run @1km pr pace (18-20km/h) or faster
rest 30s
200m run @1km pr pace (18-20km/h) or faster
rest 1 min
800m run @5km pr pace
rest 30s
150m run @1km pr pace (18-20km/h) or faster
rest 30s
150m run @1km pr pace (18-20km/h) or faster

Optional Accessory Work
3-4 sets 12-16 double db front rack walking lunges (voit treenata myös puntit pystyssä olkapäillä)
2-3 sets 8-12 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea)
2-3 sets of: 10-15 banded standing trunk twits each side + 24-32 alt leg v-ups
rest as needed

Running o'clock

Minutes 0-10 :
80 Box Facing Burpees 24"/20"
...into

Minutes 10-18 :
Build in Daily Heavy Complex Of
Hang Squat Clean + Clean + STOH

Rest 18-20 :

Minutes 20-34 AMRAP IGYG:
2 Wallwalks
3 Cleans 60/42,5kg
2 Front Squat 60/42,5kg
3 Chest To Bar

Score : Time, weight & Reps.

EMOM x 10 MINUTES
MIN 1 - 1 Hang Power Snatch + 1 Below the Knee Power Snatch*
MIN 2 - 1 Wall Walk or Scaled Wall Walk

*Start Light and Build to Moderate.

Warm Up
3 rounds
1 min row
5 muscle snatch + 5 snatch grip push press behind neck + 5 OHS
10 burpees
:20-30 L-Tuck Hang

Strenght
Overhead Squat 5x5 reps @60-80% of 1rm.
rest 1.5-2.5 min bwn sets
Slow power snatch + hang power snatch 5x1+1reps@60-70%
rest 1.5-2.5 min bwn sets
Power Snatch 5x5 @60-70% of 1rm
go new set every 2 min.

Metcon
2 sets
8 min amrap
3 rounds
25/20 cal and masters 45+ 20/15 calories rowing
12 double db bench press @15/22.5kgs (masters 45+ 10 reps of bench press )
then remaining time do max reps of toes to bars (target is about 2 min of toes to bars)
rest 4 min bwn sets

Optional Accessory Work
3-5x6+6 single arm db oh lunge walking steps
2-3x12-15 reps tate press with dumbbells
3-4x30-40m sandbag bear hug carrying
rest as needed

Kiertäjät kyljellään 3x20 / käsi

Penkki 3x8x75%

Etunojapunnerrus 3x amrap

Blackburns’ 3 kierrosta

Kiertäjät kyljellään 3x10 / käsi
-varovasti lisää kuormaa

5 sets of Barbell Bent Over Row + Seated Double DB Z Press
Set 1: 10 + 10 @ 7/10 RPE
Set 2: 10 + 10 @ 7.5/10 RPE
Set 3: 8 + 8 @ 8/10 RPE
Set 4: 8 + 8 @ 9/10 RPE
Set 5: 6 + 6 @ 9.5/10 RPE
- Rest 2min btw sets
- Score Z Press in comments

4 sets of Bench Press
Set 1: 8 @55%
Set 2: 6 @67%
Set 3: 4 @76%
Set 4: 3 @82%
- Rest 2min btw sets

Metcon (time)

For time:
1000m Row
50 Thrusters
30 Pull-ups

Or

800m Row
35 Thrusters
20 Pull-ups

Or

600m Row
35 Thrusters
20 Ring-row

Timecap: 10 minutes

Warm Up
3 rounds
1 min row
15 glute bridges
15 ring rows
3+3 single arm devils press on 1st and 2nd round, 3rd round do 3 devils press 2xrx dumbbells

Metcon
2-3 sets
2 rounds for time
20/16 calories rowing
6-8 devils press @rx dumbbells x 2
time target about 4 minutes, rest 1:1 bwn sets or alt time full round with partner

Strenght (20-25min)
Thruster 5-5-5-3-3-3-1-1-1, building in weights to today heavy single
rest 1-2 min bwn sets. Start very light and build up 2.5-7.5kg jumps.

Accessory Work
2-3x12-15 reps of dumbbell lateral raises
2-3x12-15 reps Toe up RDL @light weight
2-3x8-12 rolled up ghd back extensions
rest as needed

WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH

2 x
6x SQUAT REACH + DOWNWARD DOG with 10x CALF PUMPING + 6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD + WARRIOR I + WARRIOR II + REVERSE WARRIOR + TRIANGLE + REVOLVING TRIANGLE +
2x DOWNWARD DOG & PLANK & COBRA POSE

---

KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5 x GOOD MORNING SQUAT PUSH PRESS *jerk grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet

3+3 x SLOWLY SHOULDER PRESS + SHOULDER PRESS

3+3 x PUSH PRESS + PUSH JERK

3+3 x SQUAT JERK + POWER JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2+2 x PRESS FROM SPLIT + PUSH JERK BTN IN SPLIT *both side

2+2 x TALL JERK + RHYTHM DIP JERK *both side

2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

---

PROGRAM 1

SNATCH
2x3@barbell, 3x3@up to 70%, rest btw sets 2min

CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2x[1+1]@70% jerk-%, rest btw sets 2min

---

PROGRAM 2

POWER JERK + SPLIT JERK *rack/blocks
2x2x[1+2]@barbell, 3-4x[1+1-2]@82-87%, jerk-%, rest btw sets 2min

SPLIT JERK
2x1@80%, rest btw sets 2min

---

PROGRAM 1 & 2

FRONT SQUAT
3@up to 95%, then DROP SETS 3x3@-10%, fs-% rest btw sets 2min

DEFICIT CLEAN PULL *full foot + TRAP PULL
3x[4+2]@85% sn-%, rest btw sets 2min

---

SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 SEATED ROW *wide grip
15 BANDED FACE PULL
40 sec CHINESE PLANK HOLD *weight, levypaino lantion päälle

Rest as needed

video: SEATED ROW

video: BANDED FACE PULL

video: CHINESE PLANK HOLD