Warm Up
1.5 min with each cardio machine we use today
30-40m bear crawl
30-40m lunge/tin soldier walk
2x10 double db bench press
2x10 ring row/pull ups
2x5-10 push ups
2x5-10 scapula rolls/kipping

Strenght And Condtioning
Every 10 min for 3 times
Part 1
21-15-9 reps of
calories rowing
db bench press
Part 2
21-15-9 reps of
Calories air bike
Push Ups
Part 3
21-15-9 reps of
Calories ski erg
Pull ups
yksi laite per pari, aloitetaan eri osioista ja kun kardiolaite vapautuu ekalta
21/16 kalorilta pari voi lähteä perään.
time target per set is 5-6 min, cap 7 min.

clean complex

3x 1 power clean + 2 hang squat clean (moderate, not too heavy/ 70-80%)
4x 1 power clean + 1 hang squat clean (find heavy complex)

20x 2min

1) Kone
2) Kone

3) Amrap:
5 Joogapunnerrus
5+5 lonkat ja kierto
10 kyykystä ojennus

4) Amrap:
5 Seinäpalloa
5-8 Lapavetoa
Submax rento roikunta

5) Amrap:
5+5 Linkkari ristiin
5+5 Yhden jalan lantionnosto
Submax Kuppipito

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer:
5 x (Snatch pull + Floating low hang snatch + Snatch). Climbing weight.

Worksets:
Every minute on the minute for 12:00 minutes of:
1) 1 @ 55%
2) 1 @ 60%
3) 1 @ 65%

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CLEAN AND JERK

Primer:
5 x (Clean pull + Floating low hang clean + Front squat + Jerk). Climbing weight.

Worksets:
Every minute on the minute for 12:00 minutes of: 2 x (1+1) Power clean & Power jerk @ 65%

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 6
Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
3 x 5 @ RPE 6

Snatch grip bent over row,
3 x 8 @ RPE 6

Core:
3 Rounds of:
1:00 min plank
15+15 Sideplank hip touches
Rest 1:00 min between rounds.

RX
IN TEAMS OF 2...
50 Strict Handstand Push-Ups
120 Power Snatches @35/25kg
160/130 Cal Bike/Row/Ski

SCALED
IN TEAMS OF 2...
100 Hand Release Push-Ups / Incline Push-ups
120 Power Snatches @30/20kg
120/100 Cal Bike/Row/Ski
*Partition and split work as needed. P1 works while P2 rests.

Timecap: 25 mins

FINISHER
3 rounds of
15 banded facepull apart
10 slow cat-cow
5 slow upward-downward dog

EMOM x 32-40

1) 8-14cal row
2) 8 s.a devils press @22,5/15kg
3) 8-14cal echo
4) gymnastics of your choice

choose 1 movement: RMU, BMU, ttb, hspu, wall walk
Valitse yksi gymnastics liike listalta. Valitse toistomäärä siten, että pystyt keskittymään laadukkaaseen tekemiseen läpi harjoituksen. Maksimi työaika per piste 40-50s

4x3 jerk 2s pause in catch/ 70-80%
4x2jerk no pause/ 80-93%

jerk anyhow, quality first, not too heavy

Outdoor partner workout

25min AMRAP
A) 400m run
B) AMRAP:
5 DB burpee deadlift 2x22,5/15
10 one arm DB hang clean & jerk 22,5/15
12 russian twist

Alternate A & B when 400m run is ready

Deadlift ( Deadstop )

7 sets of 3 x Every 2:30. build in heavy

Facepulls 5x20

Kapea penkki 3x8 (40-50-60%), 70% x amrap

Kulmasoutu käsipainoilla 4x15
-🍑 kiinni seinässä!!

Penkki käsipainolla 3x20/käsi

Kulmasoutu vastaotteella 4x15