Pendlay Row 5x5x30-35%

Kyykky 2x75%, 3x7x55%

SJMV 4x12x35-40%

Warm Up
2-3 Sets
10 Slant Board Good Morning (per leg)
8 Eccentric Toes to Bar
16 Prone PVC Behind Neck Press
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3-position snatch (mid thigh, below knee and floor)

Weightlifting
Hip Muscle Snatch
3x3reps@35-50%

Snatch Grip Push Press behind neck + Pause OHS (2s pause at bottom)
2x2+2reps @60-65%
3x2+1 reps@70-75%

Power Snatch
5x5, building to heavy 5 rep set, starting @50% of 1rm and finish at 75-80% of 1rm power snatch
no barbell dropping until last rep, if possible. and not tng snatches.
rest 1.5-2 min bwn sets

Strenght
emom 10 of:
1 back squat @60-75%, building up. do 2-3 sets at same weight, last weights around 70-75% of1rm

Metcon Prep:
2 sets
150/200m row
7 wb
7 ttb
rest 1 min bwn set

Metcon

Go new set every 3 minutes for 3-4 times
220/250m rowing
15 wb
10-15 ttb
time cap 2 minutes per set

• Hyppy - Sinkkuja - Sinkkuja + väliin aina yksi korkeampi hyppy - Sinkkuja->tupla->sinkkuja - Tuplien linkitys

3RM Front Squat

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x HIP RAISE with PULLOVER *plate
15 x BANDED FRONT RAISE
5 x SQUAT JUMPS
15 x HEELS ELEVATED SQUAT *nostolavan reunalla
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

---

TECHNIQUE STICK/LIGHT BARBELL/BARBELL
36 reps

3 x RDL *jerk grip + 3 x MUSCLE CLEAN
3 x FRONT SQUAT + 3 x SOTS PRESS *kyykyssä punnerrus, oma syvyys
3 x SHOULDER PRESS + 3 x PUSH PRESS
3 x ninja TALL CLEAN *lähtö koko jalkapohja lattiassa + 3 x PUSH JERK
3 x TALL CLEAN *lähtö koko jalkapohja lattiassa + 3 x POWER JERK *Land “hands and feet together”.

CLEAN HIGH PULL from POWER POSITION + CLEAN 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
CLEAN HIGH PULL from KNEE + CLEAN from KNEE
CLEAN HIGH PULL + CLEAN

---

POWER CLEAN + FRONT SQUAT + POWER JERK *tc ~20min
2x1x[1+2+3]@barbell,
1+2+3@up to the maximum of the day, then do 1+2+3@90% of that max, jerk-%, rest btw sets 2min

---

HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN 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@78%, 2+2+3@85%, 2+2+3@90%, jerk-%, rest btw sets 2min

---

SNATCH PUSH PRESS + OHS *tc ~20min
1-2x1x[5+2]@barbell, 5+2@up to the maximum of the day, ohs-%, rest btw sets 2min

OR
SNATCH BALANCE + OHS *tc ~20min
1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, ohs-%, rest btw sets 2min

---

HALF (90°) FRONT SQUAT + FRONT SQUAT
2+2@65%, 2x1x[2+2]@70%, fs-%, rest btw sets 3min

---

SUPERSET: quality

3 rounds: NO SHOES

5x SISSY SQUAT
40-60sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10x SPANISH SQUAT *bw

Rest as needed

(15 mins )
Deadlift
4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.

8:00 Back Squat 1RM ( 16.11.2024 )
9:00 Mobility + Core Workout

16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Back Squat 1RM ( 16.11.2024 )

Tempaus

For time

15-12-9
hang squat clean @60/40kg
ttb

rest 5min

15-12-9
power clean @60/40kg
burpee box over
.
.
.
For time SCALED

12-9-6
hang squat clean @50/35kg
ttb

rest 5min

15-12-9
power clean @50/35kg
burpee box over

TOTAL TARGET WITH REST UNDER 13MIN, TIME CAP 16 MIN

On the minute x12:
Odd: 3 Front squats
Even: 6 Back squats

@ 63%/Back squat 3RM