Warm Up
2 rounds
2 min cardio machine
20m bear crawl + 6-8 burpees
5 muscle snatch + 5 snatch grip push press behind neck + 5 ohs
:20-30 Side Plank Hold R/L

Strenght
Overhead Squat 2x8+2x6 reps @50-80% of 1rm OHS
Power snatch 5x5reps @50% -> build up to heavy five rep set.
rest 1-2 min bwn sets

Accessory Work
Back Rack Reverse Lunges 3x10/10, building in weights
Barbell Row 3x10, building in weights + 1:00 plank hold
rest 1-2 min bwn sets

4 rounds with a partner for time:
30 synchronized walking lunges
50 hang power snatches (20/30 kg)
100 double-unders/single unders
– Split the snatches and double- under reps with one partner working at a time.

Power clean&jerk

3x 3 power clean + 2 jerk (70-75%)
3x 2 power clean + 1 jerk (75-80%)
3x 1 power clean + 1 jerk (80-90%)

Maastaveto 1x82,5%, 1x90%, 1x95-97,5%

Pendlay Row 5x5x35-40%

Sivutaivutus 4x25 / puoli

For time :

30-20-10

Overhead Squats 20/15kg
Push-Ups
Sit-Ups

TC 11

Warm Up
1min easy air bike
30 sec moderate air bike
1min easy air bike
30 sec mod/fast air bike
1min easy air bike
30 sec fast air bike
aloita tosi rauhassa eka easy osio ja lisää vähän vauhtia aina easy osioihin
after warm up rowing streching/activation as needed 5-10 min and start rowing workout

Metcon
3 sets
Air bike
1min 45 s @fast pace (4-7 min pr pace, about 6-10 rpm more than mod/fast pr pace)
straight to 4 min easy air bike @marathon pace about 15-20 rpm slower than todays fast pace
esimerkkinä jos vedät 75rpm niin marathon pace ois 55-60rpm välissä.
total time 17 min 15 seconds for this workout

Gymnastic Strenght
2x.20-30 ring dip or ring push up hold
2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
2x20-30 Single leg wall squat hold R/L (pidä tässä jalat lähes kiinni toisissa kunnes nostat toisen jalan irti)
2x.20-30 free handstand hold / shoulder taps or againts wall
2x:20-30 L-Sit or Tuck hold on rings
then
3-4 sets of 3-6 reps Ring MU or 6-12 ring dips/kipping ring dips or ring push ups
3-4 sets of 4-12 Strict c2b Chin ups or chin ups / Kipping Pull Ups / Chest to bar pull ups
3-4 sets of 8-20 pistol squats
3-4 sets of 8-20 toes to bars
3-4 sets of HSW x 7.5-15m or 3-5 wall walks

OR

do 3-4 sets of ring mu 3-6 reps TAI SUPERSARJANA DIPIT + LEUAT
rest 2-3 min bwn sets
do 3-4 sets of

x-reps pistol squat
x-reps toes to bars
x-reps hs walk or wall walks
rest 2-3 min bwn sets

Assarit jos tuntuu niin vähän hauista voi vääntää esimerkiksi.

Maastaveto 2x92,5%

Sumo High Pull 3x15
-jokainen toisto lattiasta/stopilla
-kahvakuulalla

Linkkarit 3x10

Kulmasoutu käsipainoilla 3x15
-🍑 kiinni seinässä!!

-apuliikkeet voi tehdä vuorotellen-

EXTENDED WARM-UP

EVERY 4:00 x 3 SETS
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Bar Muscle-Ups or Strict Pull-Ups or Tough Ring Row

*Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Squats
Rig Assisted Pistols
**Start Moderate and build to workout weight. Must come from floor.

Ota 2-3 min kevyttä bike erggiä 70-80 rpm ja 2-3 min kevyttä soutua 15-22 s/m lämmöiksi
sit liike tuntumaa portaittain liikkeisiin ja homma käyntiin.
Pidä vauhti laitteella easy pace tahtina ja liikkeissä sit syke tulee nousemaan enemmän.
70-80% effortilla läpi vk-alueella kokonaisuus.

Metcon
4-5 sets
:30 On/:30 Off
1. Bike Erg
2. Pull overs or toes to bars
3. Rowing
4. Devils Presses (2xrx dumbbells)
5. Rest minute

rest 5 minutes

4-5 sets
:30 On/:30 Off
1. Bike Erg Cal
2. Farmers Carrying 2x24/32kg kb's
3. Rowing
4. Sandbag bear hug carrying @45/68kg (masters can go 35/55kg or something little lighter than rx)
5. Rest minute

Build up to days 1RM Snatch
- Rest as needed