Warm up
5 min cardio machine, add speed each min.
then 2 sets
6+6 squat strech
6 inch worm
6+6 single leg RDL
6+6 single arm upright row
6+6 single arm ohs or 6 wall squats with pause

Strenght
Snatch Balance 3x5 and 2x3 reps @50-55-60-65-70% of 1rm snatch
rest 1.5-2.5 min bwn sets
Slow Power Snatch + Power Snatch 3x1+2 and 2x1+1reps @50-55-60-65-70% of 1rm snatch
rest 1.5-2.5 min bwn sets

Partner Metcon, you go i go.
2 sets
60 toes to bars / Ghd Sit ups / V-ups
60 db snatches @10-15/17.5-22.5kg
rest 1:1 bwn sets (60 reps for both)
if doing alone then do toes to bars in 3-6 parts and db snatches 3x10 or so.
1:1 bwn sets. Should be moderate/little hard workout.

Every 2.5min x 5 rounds

1 Clean & Jerk 80% ->

PERFORMANCE

2 x 8:00 Work; 2:00 Rest
5 Strict Pull-Ups
7 Kipping Toes to Bar
18 Crossover Single Unders

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FITNESS

2 x 8:00 Work; 2:00 Rest
10 Ring Rows / :15 Bent Arm Hang Hold
7 Kipping Leg Raise
36 Single Unders or 18 Crossover

• RPE 7
• Video https://vimeo.com/914709292?share=copy

RX
EMOM x 30 MINUTES
MIN 1 - 15/12 Cal Bike/Row/Ski
MIN 2 - 15 Box Jump Overs (60/50)
MIN 3 - 16 Front Rack Alt. Lunges (43/30)
MIN 4 - Max Sit-Ups
MIN 5 - Rest

SCALED
EMOM x 30 MINUTES
MIN 1 - 12/10 Cal Bike/Row/Ski
MIN 2 - 12 Box Jump Overs (Low and Fast)
MIN 3 - 16 Front Rack Alt. Lunges (light)
MIN 4 - Max Sit-Ups
MIN 5 - Rest
RPE 8

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Ball bottom of the foot
MIN 2 - :25/:25 Calf Roller
MIN 3 - :50 Child's Pose

Every 4min 3 rounds

1. 10 pistol+ 8 hspu+ 4-6 Burbee pull over/up

2. 45 DU + 25 v-ups/T2B + 15 ms hs walk/ 4 ylimenoa

3. 25 M Sled push + 15 ghd + 5 Ring dip (1RMU + 4dip)

4. 5 hang power snatch 40/60kg + 4 OHS + 3 Rope

Every 2,5min 5 rounds

1 snatch 80%->

Warm up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then 2 rounds
1.5 min ski erg
1.5 min sledge push/pull
5 snatch pulls
5 hang muscle snatch
5 snatch grip push press behind neck
5 pause ohs

Strenght
Flat foot snatch 3x3reps@35-50%
Snatch 3x3@60-70%
Snatch/power snatch
(80%x1 , rest 30sec 60%x3)x3-5 sets
rest 1-3 min bwn sets
voit tehdä tarvittaessa kaikki power snatchina, tai isommilla painoilla ainakin.
vika setti siis niin et, teet 1 raskaamman tempauksen, ota painoa pois ja sit n.30s päästä
kolme terävää tempausta kiihtyvällä vedolla ja sit lepo.

Strenght
Back Squat 3+3+(5-7) reps @70-80% of 1rm.
rest 2-3 min bwn sets

Metcon
4 rounds for time
12/15 calories ski erg
2 legless rope climb / Masters 45+ 2 rope climbs
15m farmers hold lunge walk with rx db's
target pace for 1 round 2.20-2.40. (target under 10min, cap 12 min)

3x 10min ON/2min OFF

I Go-You Go

A) 12/9 Cal Ski
8 KB Swings

B) 15/12 Cal Row
8 Wall Balls

C) 12/9 Cal Bike
8 Box Jump Overs

Voima
E3MOM, 3 rounds
single arm DB bent over row 10+10

WOD
4 rounds work 40s/rest 20s
1.min ski
2.min bike
3.min row
4.min rest