WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x REVERSE HYPER
5 x LOW BOX JUMPS
8+8 x PILATES BICYCLE CRUNCH
8 x OH DUCK WALK *plate
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

---

video: PILATES BICYCLE CRUNCH 1:40

---

TECHNIQUE STICK/LIGHT BARBELL/BARBELL
36 reps

3 x RDL *sn grip + 3 x MUSCLE SNATCH
3 x OHS + 3 x PRESS IN SNATCH *kyykyssä punnerrus
3 x PRESSING SNATCH BALANCE + 3 x HEAVING SNATCH BALANCE
3 x ninja SNATCH DROP + 3 x ninja TALL SNATCH *lähtö koko jalkapohja lattiassa
3 x SNATCH DROP + 3 x TALL SNATCH *lähtö koko jalkapohja lattiassa *Land “hands and feet together”.

SNATCH HIGH PULL from POWER POSITION + SNATCH from POWER POSITION *pause in dip position for 1-3 seconds, then push vertically with the legs through the whole foot to extend the body completely
SNATCH HIGH PULL from KNEE + SNATCH from KNEE
SNATCH HIGH PULL + SNATCH

---

HIP NINJA POWER SNATCH + HIP SNATCH
2x1x[2+1]@barbell-50%, 1+1@up to 70%, sn-%, rest btw sets 2min

---

HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *pull full foot, Halting -hold this position for 2-3 seconds before returning the bar to the floor, Pull from PWR POS. hold this position for 2-3 seconds before pull.
2+2+3@73%, 2x1x[2+2+3]@78%, sn-%, rest btw sets 2min

---

PUSH PRESS BTN + PUSH PRESS
OR
PUSH PRESS + POWER JERK
1-2x1x[3+2]@barbell, 3x1x[3+2]@65%, pp-%, rest btw sets 2min *up to example 50-55-60%

---

BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
2x1x[2+3]@65%, 2+3@70%, bs-%, rest btw sets 3min

---

SUPERSET: quality

3 rounds: NO SHOES

12x LANDMINE ROW
12x DB FRENCH PRESS
5+5x DUMBBELL CURL & PRESS

Rest as needed

---

video: LANDMINE ROW 0:40

video: DB FRENCH PRESS0:13

video: DB CURL & PRESS

*lähestyminen 20min
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min

Warm Up
5 min sledge push, add speed during it. take 30-50 single unders after every 30-40m of sledge push. Light weight
2 times 1 min easy jog + 30s light/mod run
then 2 sets
10+10 single leg rdl
5+5 single arm hang clean+push press with dumbbell
:20-30 knee tuck hold
then movement and weight prep for workout

Metcon
3 sets (time target 2-2.20 per set)
200m run @mod/fast pace
35 double unders (max reps in 30 seconds)
9 deadlifts + 7 hang power cleans + 5 shoulder to overhead @60/40kg (masters 45+ 50/35kg
rest 1 min bwn sets

rest 4 min after that 3rd set ( total rest time 5 min when counting that last 1 min rest)

2 rounds for time (time target 6-8 min)
400m run @mod/fast pace
35 double unders (max reps in 30 seconds)
9 deadlifts + 7 hang power cleans + 5 shoulder to overhead @60/40kg (masters 45+ 50/35kg

Strenght

Double Dumbbell/Kettlebell Thrusters
12-10-8-6-4 reps
building in weights, rest as needed. You can use Kettlebell also if want to!
aloita keveillä painoilla 10/15kg's tai 12/16kg ja siitä ylöspäin.

Muscle snatch 5x5

In 15min:
Build up to days heavy 1 Power Clean
- Heavy, but still technically good rep

Then

3 sets:
3 Power Cleans @80% of days heavy
- Rest as needed

In 15min:
Build up to days heavy 1 Power Snatch
- Heavy, but still technically good rep

Then

3 sets:
3 Power Snatches @80% of days heavy
- Rest as needed

4sets:
JERK DIP + JERK 70-80%
*
JERK
3-2-2-1-1-1 80%- find heavy

A:
Power snatch double with pause
- stop for 2 sec just above knee
- These are NOT touch n go reps
- find daily max

B:
For time :
Teams of 2 ( You Go, I Go)
100 power snatch @35/25kg
200 cal row
300 double under
Timecap : 23 mins

You can break up anyhow and complete in any order the given reps!

GO LIGHT with the snatches!

4sets:
JERK DIP + JERK 70-80%
*
JERK
3-2-2-1-1-1 80-95%

20min AMRAP

+lisää 1 toisto/ liike

Seinäpallo
Devi'ls press
K2E
Pistoolikyykky (1= molemmat jalat)