Back Squat

1-1-1-1-1-1

Go Every 2:30

Warm up
2 rounds
2 min cardio
10/10 single leg RDL
10/10 single arm hang snatch
10/10 side plank dips
then some squat mobility and snatch barbell prep

Strenght
Flat foot snatch 35-50%x3x3
snatch
60-75%x3x3
Snatch/power snatch
(80%x1 30sec 60%x3)x5
rest 1-2 min bwn sets

Partner Metcon
10 min amrap
3 rounds
25/20 calories machine
100 double unders / 200 single unders
then remaining time perform max overhead squats @60% of 1rm snatch
you go, I go! (cap yourself at 7:00 on 3 rounds cardio/du part)

A,

Snatch heavy triple
- power or squat
- No TnGo

- 2 mins rest between heavy sets

- Build up in 6-7 sets

B,

5 sets 2 min ON / 1 min OFF

1 DL @50/35kg

2 Power Clean

3 Front Squat

4 push jerk

Choose a weight, you can work Unbroken or with one drop only in every 2 mins!

Warm Up
2 rounds
2 min cardio
20-30 jumping jacks
8+8 single leg weighted hip bridge
8+8 single arm floor press
8 inch worms
:20-30 knee tuck hold from pull up bar

Strenght
Floor Press 2x10+3x5reps, building to heavy 5 rep set.
perform 12+12+8+8+8 reps of double kb/db deadlifts after floor press set
rest 2-3 min bwn sets

Metcon
3 sets

1 min Air bike
1 min shoulder to overheads @50/35kg (42.5/30 or 35/25kg)
1 min burpee over barbell
rest 1 min bwn sets

Warm Up
Banded Hip Activation + Band Pulls
then
2-3 min easy air bike
2-3 min easy/mod rowing
then
3 Sets
5 Single Arm Dumbbell Overhead Squat (light, working on quality/mobility)
10 Second Wall Facing Single Arm Handstand Hold (per side)
20 Second Passive Hang on Rope (10 sec vasen käsi yläpuolella ja 10 sec oikea. Jalat voi ottaa maasta vähän tukea)
sit nouse suorituspainoihin yms.

Metcon
For time
4-3-2 reps
Rope climbs
Clusters @70/45kg
straight to
8-6-4 reps
wall walks
overhead squats @70/45kg
time target under 15 minutes, cap 18 mins.
tee rope climbit tasaisella rytmillä, kellota lepo välissä. Clusterit pitäis tulla suht pienellä tauolla aina.
pidä wall walk tahti niin että 3-4 toistoa tulisi min sisällä eli karkeesti 10-15 sek lepo aina toiston perään
koska ohs haastaa.
Skaalaa painoa tarvittaessa alaspäin clusterin jälkeen jotta liikelaatu pysyy, mut ohs on tarkoitus olla haastava.

Weightlifting
power clean+ squat clean+push press+ split jerk 3x1+1+1+1 reps@35-50%
Squat clean+Split jerk 3x2+2reps@60-75%
Squat Clean+split jerk/power cleans
(80-95%x1+1, rest 30sec 60%x3reps)x3-5 sets
huom 60% power clean ykkösestä, ei kyykky rive ykkösestä.

3min on - 30s off for 3 rounds:
a) run (e.g. 400-600m)
b) bike erg
c) row
d) ski erg / air bike

Valitse juoksumatka niin, että siihen kuluu suunnilleen koko työaika.

RPE 5-6 / zone 2 (60-70% HR max) - "Pitää pystyä puhumaan"

Both AMRAPs with Partner
AMRAP 14:00
30 Calorie Row
100 Double Unders
30 Wall balls @9/6kg

Rest 3:00

AMRAP 14:00
30 Hang Power Cleans @60/43kg
100 Double Unders
30Calorie Row

*One person works. Split as desired.

3 rounds each / 2min rest between sets

1. 8 DL (60%max )
2. MR hs walk

Rest

1. 12 pistol Squats
2. MR MU / C2B / Pull up

Rest

1. 8 Box over burpee
2. MR T2B

Rest

1. 12 KB swing
2. MR Kipping hspu (deficit)

Rest

1. 200 m RUN
2. MR Ring dip

WarmUp 20-25min

Barbell technique

10+5× ROMANIANDEADLIFT *sn grip + BACK SQUAT

3+3× slowly SNATCH PULL TO HIP *hitaasti lantiolle & takaisin säärelle +
sama silmät kiinni

3× 1+1+1
SNATCH PUSH PRESS +
PAUSE OHS *pause 90° +
PRESSING SNATCH BALANCE

3× 1+1
SNATCH grip DIP & DRIVE +
SNATCH BALANCE *dip & catch

2×
DIP SNATCH + SNATCH BALANCE
SNATCH from KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE

---

SNATCH PULL TO HIP + SNATCH
2×2×[1+1]@barbell-50%, 1+1@60%, 1+1@65%, 1+1@60%, 1+1@70%, 1+1@65%, 1+1@75%, 1+1@70%, 1+1@80%

---

SNATCH
1@83%, 1@85%, 1@83%, 1@85%, 1@88%, 1@85%, 1@90%, 1@50% tai jos lähtee rullaamaan niin nostot jatkuu... mikäli vielä aikaa. 😊

3x intervals

In 2min
21/17 cal row
Max reps one arm DB devil's press 22,5/15
2min rest

Go hard!