4x5 Power Clean
(75% of 1Rm)

Ty-veto pys 2s. ap pys 2s. Yp
3sarjaa
-2

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
:15-20 parallette l-sit hod
5 sharp squat jumps
then barbell prep as needed

Weightlifting

3x4 Push Press + 3 Push Jerk + 2 Split Jerk @35-55% of 1rm jerk
3x1 Push press + 1 Push Jerk + 1 Split Jerk @60-70% of 1rm jerk (pause 1-2 sec on each rep catch)
rest 1.5-2.5 min bwn sets

Strenght
3-4 supersets of:
Military DB Bench Press 3-4 x 8-10 reps@25-35kg/15-25kg's
perform 10-12 double db romanian deadlifts at same weights right after
rest 2-3 min bwn set

Metcon (75-85% effort)
Emom 16 (4 rounds)
1) row x 30-40 seconds
2) strict hspu or z-press with dumbbells/ketllebells tai ring dips/ring push ups x 8-10 reps @10-12.5kg/15-20kg's
3) ski x 30-40 seconds
4) double db power clean from floorx 8-10reps @15-17.5kg/22.5-27.5kg's

assareiksi tee pohkeita 3x5+5 reps, niin että 20kg levy korokkeena. 2-3 sek venytys alhaalla/pito ylhäällä.

Kyykky 3x1 (80-85-90%)

Sjmv korokkeelta 5x5x50-60%
-jokainen toisto stopilla/lattiasta

Etuheilautus yhdellä kädellä 2x20 / käsi

3-4 sets of:
6 Fingertip Shifts + 6 HS Walking Steps + 6 HS Elbow OR Shoulder Touches
- Rest as needed btw sets
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2-3 sets:
5-10 HS Scissor Switches
- Facing the wall, keep your body tight and off the wall
- Keep your other foot off the wall, find your balance and switch legs, so that your feet don't touch the wall at the same time
- Rest as needed
————————————————————————————————————
2 sets:
10-20sec Scissor HS-Hold
- Facing the wall, keep your body tight and off the wall
- Keep your other foot off the wall and find your balance.

Warm Up
30/24 cal echo bike + 40/32 cal ski@easy pace
agility/speed drills (tötsällä käyntejä) for few minutes (target 15-20 sec work time, rest 1-1.5 min bwn sets)
3x6 lateral jumps into 3 broad jumps (teräviä ponnituksia pehmeästi, ei tartte vetää max pituutta, voit ottaa vähän "korkeutta" hypyissä eteen)

Strenght
In the hole front squat 4x4reps@50-60% of 1rm (as explosive up as you can)
perform 4 ball slammings after each set of front squat
rest 2-3 min bwn sets

Weightlifting
3x3 tall clean + 3 press to split @25-35%
3x1 slow clean + 1 clean + 1 slow excentric jerk + 1 split jerk @40-55%
3-5x1 power clean + 1 squat clean + 2 split jerk @70-85%
rest 1.5-2.5 min bwn sets

Metcon (at 80-90% effort)
Partner workout
2-4-6-8-10 reps
Devils Press @rx dumbbells
After each set 12/10 calories echo bike (masters 45+/ go for 10/8 calories)
1 Partner on Devils Press and 1 on Bike. Partners switch when both stations are completed.

Individual Version:
2-4-6-8-10 reps
Devils Press @rx dumbbells
After each set 12/10 calories echo bike (masters 45+/ go for 10/8 calories)
time target is sub 10 minutes.
scaled the weights to 12.5/20kg if necessary!

TABATA
ring row
2DB bicep curls

EMOM 20:
1: 10/8cal Row
2: 5 HSPU
3: 10/8cal Ski
4: 30 DU
5: Rest

REST 3min

EMOM 20:
1: 150m Run
2: 10 T2B
3: 10/8cal AB
4: 2 Rope Climbs OR 6 Strict Pull-ups
5: Rest

E2MOM x 4

Hang Muscle Snatch + Hang Power Snatch + Power Snatch

Tekniikka edellä, keskiraskaat painot enintään

BULGARIAN SPLIT SQUAT + BENT OVER ROW
5× 3+3@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään