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

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
3x[1-2+4 reps/leg]@RPE9 *could do 1 more reps, rest btw sets 3-4min *target load of ~80-85% jerks

Warm Up
3 rounds
1 min air bike
10-15 banded glute bridges + 10 band squat
10-15 perfect push ups
:20 Side plank Hold R/L

Metcon
Air Bike
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 1.5 min
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 2 min
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 2.5 min
1min 45 s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 1 min bwn
1min 45 s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)

Strenght
3 sets
Pause Bench Press x 3+3+(5-7 reps on last set) @70-80% of 1rm
rest 1 min

Weighted Chin Ups x 3+3+(5-7reps on last set) @40-50%
rest 2-3 min bwn sets

Accessory Work
3-4x6-8 strict ring dips with 1s pause / Ring Muscle Ups x 3-5 reps
3-4x8-10 barbell bicep curls
3-4x20-30 weighted russian twits @5/10kg+ 8-12 knee tucks
rest as needed

EMOM x 9 MINUTES
MIN 1 - :45 Jump Rope Practice
MIN 2 - 5 Shoulder to Overhead
MIN 3 - :45 Gymnastics Pull Option
Start at or about workout weight and build heavier.
Gymnastics Options: 1-3 Bar Muscle-Ups, 3-5 Kipping Pull-Ups, 2-3 negative pull up, 8-10 Ring Rows

Warm Up
2 rounds
1.5 min row
10 gtoh + halo
5+5 single arm plate press
10 goblet squats
10-15 v-ups

Intervals
4-5 sets of
10-15 ghd sit ups or V-Ups x 15-20
12/15 calories rowing
10-15 wall ball shots
rest 1:1 bwn sets
time target on each set 1.45-2.15.

Weightlifting
power clean+ clean+push press+jerk 3x1+1+1+1 reps@35-50%
Squat clean+Split jerk 3x2+2reps@60-70%
Squat Clean+split jerk/power clean
(80%x1+1, rest 30sec 60%x3)x3-5 sets

Optional Accessory Work
2-3x8-10 single arm db row R/L
2-3x8-10 reverse flyes with dumbbells
2-3x15-20 ghd hip extensions
rest as needed

4 Intervals

A1. 5:00 AMRAP

14 Wall balls @ 9/6kg
10/8 Row Cal
8 Burpees over the rower

A2. 5:00 AMRAP

8 Toes to Rings
10 Box Jumps 24"/20"
14 DB Hang Clean & Jerks, Alternating 22,5/15kg

Rest 3:00 between intervals

Flow. A1 – A2 – A1 – A2

2@up to 98%, then DROP SETS 3x3@-10%, fs-% rest btw sets 2min