Warm Up
5 min sledge push, add speed during it. take 30-50 single unders after every 30-40m of sledge push. Light weight
2 times 1 min easy jog + 30s light/mod run
then 2 sets
10+10 single leg rdl
5+5 single arm hang clean+push press with dumbbell
:20-30 knee tuck hold
then movement and weight prep for workout

Metcon
3 sets (time target 2-2.20 per set)
200m run @mod/fast pace
35 double unders (max reps in 30 seconds)
9 deadlifts + 7 hang power cleans + 5 shoulder to overhead @60/40kg (masters 45+ 50/35kg
rest 1 min bwn sets

rest 4 min after that 3rd set ( total rest time 5 min when counting that last 1 min rest)

2 rounds for time (time target 6-8 min)
400m run @mod/fast pace
35 double unders (max reps in 30 seconds)
9 deadlifts + 7 hang power cleans + 5 shoulder to overhead @60/40kg (masters 45+ 50/35kg

Strenght

Double Dumbbell/Kettlebell Thrusters
12-10-8-6-4 reps
building in weights, rest as needed. You can use Kettlebell also if want to!
aloita keveillä painoilla 10/15kg's tai 12/16kg ja siitä ylöspäin.

Muscle snatch 5x5

In 15min:
Build up to days heavy 1 Power Clean
- Heavy, but still technically good rep

Then

3 sets:
3 Power Cleans @80% of days heavy
- Rest as needed

In 15min:
Build up to days heavy 1 Power Snatch
- Heavy, but still technically good rep

Then

3 sets:
3 Power Snatches @80% of days heavy
- Rest as needed

4sets:
JERK DIP + JERK 70-80%
*
JERK
3-2-2-1-1-1 80%- find heavy

A:
Power snatch double with pause
- stop for 2 sec just above knee
- These are NOT touch n go reps
- find daily max

B:
For time :
Teams of 2 ( You Go, I Go)
100 power snatch @35/25kg
200 cal row
300 double under
Timecap : 23 mins

You can break up anyhow and complete in any order the given reps!

GO LIGHT with the snatches!

4sets:
JERK DIP + JERK 70-80%
*
JERK
3-2-2-1-1-1 80-95%

20min AMRAP

+lisää 1 toisto/ liike

Seinäpallo
Devi'ls press
K2E
Pistoolikyykky (1= molemmat jalat)

WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

10 x BAND FACEPULL & EXTERNAL ROTATION & PRESS
10 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight
10+10 x BIRD DOG + 10s HOLD last rep
10 x SEATED LEG RAISES OVER OBJECT
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x GOOD MORNING + BACK SQUAT

3+3 x slowly SNATCH PULL TO HIP + same but with eyes closed

2+2+2+2 x MUSCLE SNATCH + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH THRUSTER

2 x [1+1+1+1+1] x SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

2 x [1+1+1+2+2] x CLEAN + SQUAT JERK + TALL CLEAN + 1+1 PAUSE SPLIT JERK *2 sec pause dip position + 1+1 SPLIT JERK

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SNATCH *lähestyminen 20min
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min

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tauko 10min

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CLEAN + JERK *lähestyminen 20min
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3x[1+1]@100+% jerk-% rest 2min

Tempausveto pause polvella + raaka + valakyykky
4-5 x 1+2+2

Tempaus
5x2 75-86%

Tempausvedot
4x 2 @raskas