5x3 Zombie Front Squats
Set 1: @60% 1RM Front Squat
Set 2: @65%
Set 3: @68%
Set 4: @70%
Set 5: @70-73%
- 3min Rest btw sets — during that rest perform 30sec Couch Stretch per leg.

INGRID w pair

10 rounds for time w pair:

3 Snatches 30/50 kg
3 Burpees over barbell

(10 kierrosta parilla yhteensä)

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
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 3x3reps@35-50%
Snatch 3x3@60-75%
Snatch/power snatch
(80-90%x1 rep, rest 30sec 60%x3reps)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.
then

power clean+ clean+push press+jerk 3x1+1+1+1 reps@35-50%
Squat clean+Split jerk 3x2+2reps@60-75%
Squat Clean+split jerk/power clean
(80-90%x1+1 reps, rest 30sec 60%x3reps)x3-5 sets

Optional Accessory Work
2 sets of
10+10 kb hang snatch / kb hang clean&jerk on second round
10+10 windmill
20-40 weighted russian twists
all with same kettlebell
rest as needed

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

3-4 times
40 sec easy rowing
20 sec moderate rowing
10 sec fast rowing
rest 20 sec and repeat
after warm up 3-5 min rest and start rowing workout

Metcon
Rowing
1000m row @2km pr pace (s/m 28-34)
800m
600m
400m
200m (90-95% effort sprint at the end, not all out)
rest half of the time rowing took and try to speed up a bit each round or every second round.

Strenght
Push Press 10x3reps@78-80% (perform new set every 1min 15s)

Accessory Work
2-3 sets : 4-8 strict hspu + 4-8 sandbag cleans
2-3 sets : 8-12 strict pull ups / banded strict pull ups
2-3 sets : 12-15 double db french tricep turns
rest as needed

EMOM x 8

1) 5-10 pull up/ ring row
2) 10 snowangel

Raakatempaus + valakyykky
3x 2+4 @65-70%
3x 2+3 @73-75%

Tempaus pysäytys polvella + tempaus
2x 1+2 @73%
1+2x 75%
1+1x78%
2x 1+1 @80%

Sotspress puolikyykyst
3x8 @kevyyt

6@up to RPE10 *could do 0-1 more reps, then DROP SETS 3x6@-10%
*target load of max ~77%, rest btw sets 3-4min

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

8 COSSACK SQUAT / SIDE SQUAT *alternating

6+6 x CROSS CHOP *plate/db

12 x PLATE PASS for your ABS + 12 x GLUTE BRIDGE *slowly roll back

12 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5 x RDL *jerk grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella rive otteella

5+5+5 FRONT SQUAT NARROW + NORMAL + WIDE STANCE

3+3 x SHOULDER PRESS + PUSH PRESS

3+3+3 x SQUAT JERK + OHS + SOTS PRESS *jerk grip

3+3+3 x JUMP BARBELL from POWER POSITION *balance & effort from the whole leg & scapula control +
CLEAN HIGH PULL from POWER POSITION *full foot +
CLEAN HIGH PULL from POWER POSITION *heels up

3+3+3 x MUSCLE CLEAN from POWER POSITION +
POWER CLEAN from POWER POSITION +
CLEAN from POWER POSITION

3+3 x TALL POWER CLEAN + TALL CLEAN

3+3 x SLOW PULL CLEAN + CLEAN

3 x GOOD MORNING SQUAT - PUSH JERK IN SQUAT *barbell behind the neck

4 x 1+1 SPLIT SNATCH + PUSH JERK IN SPLIT *alternating

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MUSCLE SNATCH + SNATCH DROP + TALL SNATCH
2x[3+3+3]@barbell, rest btw sets 1,5min

SNATCH
2x3@barbell, 2x3@68% sn-%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + TALL SPLIT JERK *split jerk both side 2+2
2x[3+3+4]@barbell, rest btw sets 1,5min

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 2x2x[1+1]@68% jerk-%, rest btw sets 2min

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BACK SQUAT
6@up to RPE10 *could do 0-1 more reps,
then DROP SETS 3x6@-10% *target load of max ~77%, rest btw sets 3-4min

---

RDL *jerk grip, no shoes - varpaat suoraan eteenpäin
4x10-12@RPE8 *could do 2-3 more reps, rest btw sets 2min

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NO SUPERSETS

A,
Build up in 5-6 sets
1 Squat clean with 2” pause at bottom
1 Front squat
1 jerk (any style)

B,
For Time
21 Power Clean @60/43kg
21 Burpee
15 Front Squat
15 lateral burpee
9 Squat Clean & Jerk
9 bar facing burpee
Timecap : 15 mins

10 push presses (30/42,5 kg)
12 lateral burpees over the bar
20/25-calorie ergo

Scaled WOD
5 rounds for time:
10 push presses
8 lateral burpee bar step-overs
12/15-calorie row