Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3-5 min of speed ladder drills
3x10 skater jumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot snatch
3x3reps @35-50%
tempo snatch + snatch
3x1+2reps @55-65%
snatch (power or squat)
8x1@70-80%, go new set every 1 min
snatch pull
3x3reps@80-90%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
Pause Front Squat + Front squat 4x2+3reps@60-65-70-70%
rest 2-3 min bwn sets

Metcon
at 75-85% effort (time target per set is around 1 min)
4 sets, new set every 2 min
4-6 lateral burpee over barbell
8-10 barbell OH reverse lunges
4-6 lateral burpee over barbell

rest until 10:00

4 sets, new set every 2 min
4-6 bar facing burpees
8-10 tng power snatch
4-6 bar facing burpees
weights 35-42.5kg/25-30kg (weight should be around 40-50% of 1rm power snatch.

1@up to RPE7 - 3-4 reps left, rest 2-3min *goal in theory ~86-89%

BACK SQUAT + WALL SIT HOLD 30-60sec - superset
then do drop set 4×4@-10% that weight, rest 3-4min

aloita selkä seinää vasten kyykkypito heti drop settien perään - hae haastavin kulma. Tee yhdellä jalalla kerrallaan, mikäli 60s menee helposti, ota tarvittaessa lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

2× 2+2@barbell, 4× 1+1@70-75%, sn-%, rest 2min

RDL 3x10

Weighted pull ups 3x4

Incline DB bench press 3x12.

Maastaveto 3x1 100% Eli ei yritetä uutta ennätystä vaan tehdäään vanhalla 1rm painolla (koskee myös Teroa)

For time:
100 DU
20 t2b
80 du
20 c2b/pull up
60 DU
20 burpee box jump over
40 DU
20 walking lunges
20 DU
10 V-up

30s. Arch hold + 10 superman rock x 4
Yhden jalan pohjenousu, korokkeella. Polvi koukussa. 2 x 8-12

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:20-30 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Back Squat 10-8-6-6-6reps@50-55-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Bench Press 10+8+6+6+6reps@50-55-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Deadlift 10-8-6-6+6 reps@50-55-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy hyvänä!

Metcon
8 min amrap
8 weighted box step overs with rx db's (50/60cm)
8 ring push ups
4 devils presses
rest 4 min
8 min amrap
8 front rack step back lunges with rx db's
12 push ups
4 sandbag cleans

500m Row
21 x Kettlebell Swing
12 x Pull Up
3 Rounds, For Time

*split both side 1+1

2×2× 1+2@barbell, 3× 1+2@65-70%, jerk-%, rest 2min