6@up to RPE10 *could do 0-1 more reps, then DROP SETS 3x6@-10%
*target load of max ~77%, rest btw sets 3-4min

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

8 COSSACK SQUAT / SIDE SQUAT *alternating

6+6 x CROSS CHOP *plate/db

12 x PLATE PASS for your ABS + 12 x GLUTE BRIDGE *slowly roll back

12 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

---

KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5 x RDL *jerk grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella rive otteella

5+5+5 FRONT SQUAT NARROW + NORMAL + WIDE STANCE

3+3 x SHOULDER PRESS + PUSH PRESS

3+3+3 x SQUAT JERK + OHS + SOTS PRESS *jerk grip

3+3+3 x JUMP BARBELL from POWER POSITION *balance & effort from the whole leg & scapula control +
CLEAN HIGH PULL from POWER POSITION *full foot +
CLEAN HIGH PULL from POWER POSITION *heels up

3+3+3 x MUSCLE CLEAN from POWER POSITION +
POWER CLEAN from POWER POSITION +
CLEAN from POWER POSITION

3+3 x TALL POWER CLEAN + TALL CLEAN

3+3 x SLOW PULL CLEAN + CLEAN

3 x GOOD MORNING SQUAT - PUSH JERK IN SQUAT *barbell behind the neck

4 x 1+1 SPLIT SNATCH + PUSH JERK IN SPLIT *alternating

---

MUSCLE SNATCH + SNATCH DROP + TALL SNATCH
2x[3+3+3]@barbell, rest btw sets 1,5min

SNATCH
2x3@barbell, 2x3@68% sn-%, rest btw sets 2min

---

MUSCLE CLEAN + TALL CLEAN + TALL SPLIT JERK *split jerk both side 2+2
2x[3+3+4]@barbell, rest btw sets 1,5min

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 2x2x[1+1]@68% jerk-%, rest btw sets 2min

---

BACK SQUAT
6@up to RPE10 *could do 0-1 more reps,
then DROP SETS 3x6@-10% *target load of max ~77%, rest btw sets 3-4min

---

RDL *jerk grip, no shoes - varpaat suoraan eteenpäin
4x10-12@RPE8 *could do 2-3 more reps, rest btw sets 2min

---

NO SUPERSETS

A,
Build up in 5-6 sets
1 Squat clean with 2” pause at bottom
1 Front squat
1 jerk (any style)

B,
For Time
21 Power Clean @60/43kg
21 Burpee
15 Front Squat
15 lateral burpee
9 Squat Clean & Jerk
9 bar facing burpee
Timecap : 15 mins

10 push presses (30/42,5 kg)
12 lateral burpees over the bar
20/25-calorie ergo

Scaled WOD
5 rounds for time:
10 push presses
8 lateral burpee bar step-overs
12/15-calorie row

Warm Up
2 rounds
2 min cardio machine
20m bear crawl + 6-8 burpees
5 muscle snatch + 5 snatch grip push press behind neck + 5 ohs
:20-30 Side Plank Hold R/L

Strenght
Overhead Squat 2x8+2x6 reps @50-80% of 1rm OHS
Power snatch 5x5reps @50% -> build up to heavy five rep set.
rest 1-2 min bwn sets

Accessory Work
Back Rack Reverse Lunges 3x10/10, building in weights
Barbell Row 3x10, building in weights + 1:00 plank hold
rest 1-2 min bwn sets

4 rounds with a partner for time:
30 synchronized walking lunges
50 hang power snatches (20/30 kg)
100 double-unders/single unders
– Split the snatches and double- under reps with one partner working at a time.

Power clean&jerk

3x 3 power clean + 2 jerk (70-75%)
3x 2 power clean + 1 jerk (75-80%)
3x 1 power clean + 1 jerk (80-90%)

Maastaveto 1x82,5%, 1x90%, 1x95-97,5%

Pendlay Row 5x5x35-40%

Sivutaivutus 4x25 / puoli

For time :

30-20-10

Overhead Squats 20/15kg
Push-Ups
Sit-Ups

TC 11

Warm Up
1min easy air bike
30 sec moderate air bike
1min easy air bike
30 sec mod/fast air bike
1min easy air bike
30 sec fast air bike
aloita tosi rauhassa eka easy osio ja lisää vähän vauhtia aina easy osioihin
after warm up rowing streching/activation as needed 5-10 min and start rowing workout

Metcon
3 sets
Air bike
1min 45 s @fast pace (4-7 min pr pace, about 6-10 rpm more than mod/fast pr pace)
straight to 4 min easy air bike @marathon pace about 15-20 rpm slower than todays fast pace
esimerkkinä jos vedät 75rpm niin marathon pace ois 55-60rpm välissä.
total time 17 min 15 seconds for this workout

Gymnastic Strenght
2x.20-30 ring dip or ring push up hold
2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
2x20-30 Single leg wall squat hold R/L (pidä tässä jalat lähes kiinni toisissa kunnes nostat toisen jalan irti)
2x.20-30 free handstand hold / shoulder taps or againts wall
2x:20-30 L-Sit or Tuck hold on rings
then
3-4 sets of 3-6 reps Ring MU or 6-12 ring dips/kipping ring dips or ring push ups
3-4 sets of 4-12 Strict c2b Chin ups or chin ups / Kipping Pull Ups / Chest to bar pull ups
3-4 sets of 8-20 pistol squats
3-4 sets of 8-20 toes to bars
3-4 sets of HSW x 7.5-15m or 3-5 wall walks

OR

do 3-4 sets of ring mu 3-6 reps TAI SUPERSARJANA DIPIT + LEUAT
rest 2-3 min bwn sets
do 3-4 sets of

x-reps pistol squat
x-reps toes to bars
x-reps hs walk or wall walks
rest 2-3 min bwn sets

Assarit jos tuntuu niin vähän hauista voi vääntää esimerkiksi.