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

For time:
15-12-9
s.a devils press 22,5/15kg
DB box step over

rest 5min

12-9-6
s.a devils press
DB box step over

Target under 16min ( Total with rest)

Warm up: 2-3 rounds
10-20 reverse lunge
5+5 cossack squat
5 burbee high jump
*
20emom
1) up& down
2) 30-50s plank
3) cossack squat
4) 30-50s wall sit
5)rest

2 x 8min amrap

4 push up
6 leg raises
8 DB snatch
10 box over jump or step

4min rest between amraps

Peculiar

10 kierrosta

10-1 penkkipunnerrus 70/47kg
5 tiukka leuanveto
250/200m soutu

clean&jerk

4x 3 power clean + 2 jerk 70-77%
5x 2 power clean + 1 jerk 77-85%

Ensin power cleanit ja perään jerkit / cleanit drop&go

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

Build up to a heavy single snatch in 12:00 minutes.

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CLEAN & JERK

Build up to a heavy single in 15:00 minutes.

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STRENGTH

Bamboo overhead squats,
5 x 6 (easy)

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(OPTIONAL) BONUS

Romanian deadlift with dual dumbbells,
3 x 8 (easy)

Bulgarian split squats,
3 x 10/10 (easy)

Pull-ups,
3-4 x Max reps (Use bands if needed. Aim for 8+ reps)

Behind the neck tricep extensions with one dumbbell,
3 x 12 (easy)

Core:

3 Rounds of:
15 GHD Sit-ups
15 Hip extensions
Rest 1:00-2:00 min between rounds.

Warm Up
3x40s easy&20s mod&10s fast cardio / 20 sec rest bwn
then
40m bear crawl
20m inch worm
10m lizard walk
10m crab walk
20m lunge walk
40m sivulaukat (2x10+10m)
then some mobility prep and start workout

Gymnastic Strenght
2x.20-30 ring dip or 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
2x.20-30 handstand hold / shoulder taps
2x:20-30 L-Sit or Tuck hold on rings
then
3-4 sets of 6-12 reps Kipping Ring Dips / Normal dips / Normal Ring push Ups
3-4 sets of 3-12 Kipping Pull Ups / Chest to bar pull ups / Bar Muscle ups
3-4 sets of 6-12 pistol squats
3-4 sets of Hs walk training alone or with partner / Wall walks
3-4 sets of 6-12 toes to bars / Ghd sit ups

15 x 2min on/30s off

Set 1:
8-10 DDB box step over
Remaining time row @easy pace

Set 2:
2min For Q:
10 Hollow rock + 10 Arch rock + 10/10 Side plank hip raise

Set 3:
1-3 rope climbing/modified rope climb
Remaining time shuttle run/bike @easy pace

RPE 3