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 +

both side:
20 HALF KNEELING HIP ROLL BACK +
6 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

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 +
REVOLVED TRIANGLE +
LUNGE w / ANKLE TOUCH +
2x HIP AIRPLANE +
LUNGE position THORACIC LATERAL RAISE +
1-LEG GLUTE STRECH w/ THORACIC ROTATION +
2x DOWNWARD DOG & PLANK & COBRA POSE & SPIDERMAN LUNGE w/ ROTATION both side & LATERAL SIDE STRETCH w/ ROTATION

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5+5 x RDL *cl/jerk grip + FRONT SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+3 x SHOULDER PRESS + PUSH PRESS

3+3 x SQUAT JERK + OHS *jerk/bench/sn grip

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

3+3 x CLEAN PULL ABOVE KNEE *full extension & hold + CLEAN HIGH PULL ABOVE KNEE *full extension & hold *high pull navan korkeus - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

1+1+1 POWER CLEAN from POWER POSITION + POWER CLEAN from POWER POSITION *90° + CLEAN from POWER POSITION

1+1+1 POWER CLEAN ABOVE KNEE + POWER CLEAN ABOVE KNEE *90° + CLEAN ABOVE KNEE

1+1+1 POWER CLEAN BELOW KNEE + POWER CLEAN BELOW KNEE
*90° + CLEAN BELOW KNEE

1+1+1 POWER CLEAN + POWER CLEAN *90° + CLEAN

4 x SPLIT SNATCH *alternating

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PROGRAM 1

SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
2x[1+2+2]@barbell, 3-4x[1+2+1]@up to 65-72% sn-%, rest btw sets 2min

CLEAN PULL from Below Knee *full foot + CLEAN Below Knee + JERK
1+2+2@barbell, 4x[1+2+1]@up to 65-72% jerk-% , rest btw sets 2min

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PROGRAM 2

CLEAN + CLEAN ABOVE KNEE
2x2x[1+2]@barbell, 3x[1+1]@90-92%, jerk-%, rest btw sets 2min

CLEAN
2x1@80%, rest btw sets 2min

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PROGRAM 1 & 2

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~75-80% jerks

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:

8+8+8 REAR DELT FLY + LATERAL DELT FLY + FRONT DELT FLY *DB/PLATE, taka-, sivu- ja etuolkapää vipunostot
8 OH SIT-UPS with STRAINGT LEGS *plate/barbell

Rest as needed

video: REAR DELT FLY

video: LATERAL DELT FLY "LU RAISES"

video: FRONT DELT FLY *barbell

Warm Up
2 rounds
2 min row (start easy, add speed)
10/10 arnold press
10/10 single arm db row
:30 half wall walk hold (viistossa jotta corelle myös hommia)

Metcon
1000m row @5km pr pace (s/m 23-27)
rest 1.5 min
1000m row @5km pr pace (s/m 23-27)
rest 2 min
1000m row @5km pr pace (s/m 23-27)
rest 2.5 min
500m row @1-2km pr pace (s/m 28-34)
rest 1min
500m row @1-2km pr pace (s/m 28-34)

Strenght
Push Press 5x5reps@build to heavy set of 5 reps, starting @60% of 1rm
rest 2-3 min bwn sets
Shoulder Press 5-3-2-1-1-1 reps
build to heavy single
rest 1.5-2.5 min bwn sets

Accessory Work
3-5 sets of quality amount of hs walk (target 5-15m per set?) make some u-turn or obstacles
3-4 sets 8-10 barbell bent row @60/42.5kg
emom 5 : 4-6 sandbag cleans

Warm Up
2 min cardio machine
10+10 single leg RDL
20 cossack squats
:30 Wall Walk Hold (half way)
10 wall squats
5 sharp box jumps

Strenght
Flat foot snatch 35-50%x3x3reps
Snatch 3-3-2-2reps@60-65-70-75%
(80-90%x1 , rest 20sec 80-90%x1 , rest 20sec 80-90%x1)x5 sets
rest few minutes and start
Power clean + push press + squat clean + split jerk
3 sets 1+1+1+1 reps@35-50%
squat clean + split jerk
3x2+2reps @60-75%
(80-90%x1+1, rest 20-30sec, 80-90%x1+1)x 5 sets

Accessory Work
3-4 x 12-15 reverse flyes
3-4 x 8/8 windmill
3-4x40-60sec sorenson hold
rest as needed

30s on / 15s off for 3 rounds:
a) copenhagen plank, R
b) copenhagen plank, L
c) 3-5 + 3-5 kb windmill

A)
Build to daily max :
OHS double from the floor!!

B,
5 sets , 3 mins ON / 1 min OFF
3 power Snatch @50/35kg
6 push up
9 air squat

Goal: 3+ rounds each round

IN TEAMS OF 2.

AMRAP x 15 MINUTES
3 Wall Walks or 3 'Best Effort' Wall Walks
12 Alt. DB Snatches
15 Box Jump Overs

• Complete waterfall style. P1 completes 3 Wall Walks, P2 completes 12 Alt. DB Snatches, P1 completes 15 Box Jump Overs, and then P2 completes 3 Wall Walks, and so on.
• Your choice on DB and box today!

2-3rounds:

10 snowangel
10-20 ring row

100 wall-ball shots
400-m run (5 kierrosta käytävässä)
60m DB overhead walking lunge (15/22.5 kg)
– Use one DB.

Scaled WOD
For time:
50 wall-ball shots
400-m run (5 kierrosta käytävässä)
30m walking lunge

Snatch from blocks: 5x2
(on the knees)

7 sets of Power Snatch
Set 1: 3 @65% 1RM Power Snatch
Set 2: 2 @70%
Set 3: 1 @75%
Set 4: 3 @70%
Set 5: 2 @75%
Set 6: 1 @80%
Set 7: 1 @80+%
- Rest 2min btw sets