IN TEAMS OF 2...
AMRAP x 18 MINUTES
100-150-200
Double Unders
30-40-50
Hang Power Clean @ your choice today! Light and fast or heavy and grind away!
*30/20 Cal Bike/Row/Ski after each round.

• P1 works while P2 rests. Split work as needed.
• If the final round of 200 DU, 50 HPC, and 30/20 Cals is complete, start back at the beginning.

Warm up
3x40s easy/20s moderate/10s fast cardio, rest 20s bwn.
then 2 rounds
20 band pull aparts or ring row
15 hip bridges
10 box jump, step down
5 burpee pull ups
then some short barbell warm up for power snatching and start main part

Strenght
Power Snatch 5-5-3-3-1-1-1 reps, build to heavy single.
rest 1-2 min bwn sets

Metcon
Intervals 3x2min on / 2min off
15-20 wall ball shots
8-10 lateral burpee over barbell
max reps power clean&jerks in remaining time @45-55% of 1rm pc&pj.
alt time with partner full round

E6MOM x 6-10 rounds:

20 air squat
1-2 legless rope climb/ scaled 2-3 rope climb
5-10 hspu/scale up--> deficit / scaled 15 Double Db stoh

remaining time easy pace row

Rings: ring muscle up

EMOM 20
1. Transitio/ strict rmu/ rmu 30sec
2. Pistol squats alt. 30sec
3. Push up bottom hold 10-20sec
4. Banded hollow pull down 20-30sec
5. Rest

3x 15min

A) Kone

B) 8-10X/Liike
Yhden jalan mave
Punnerrusasennosta kuulan siirto
Ristilinkkari
Oh-askelkyykky
30s-1min tauko

C) 8-10x/Liike
Kepillä olkapäiden liikkuvuus
Tuulimylly
Syväkyykystä rintarangan kierto
Syväkyykystä ojennus
Rento roikunta

6x2 Tempo Back Squats @80% of 1RM Back Squat
- 5sec down
- Rest 2min btw sets

Warm Up
3 rounds
1 min ski erg
10+10 lunges or single leg hip bridges
10 ring row
:30 Wall Walk Hold

Strenght
Strict Press with barbell, 1xkettlebell on both sides 6-12kg each 3x8 reps (laita siis keskivahvaan kuminauhaan kuula)
kiinni ja ne roikkumaan tangon päihin vasten levy painoja jos sellaset on tai tangon paino-osan puoleen väliin.
rest 1.5-2.5 min
Barbell Hip Thrust with pause at top 3x10 reps
rest 1.5-2.5 min

Workout
10 rounds
30 sec of moderate/fast rowing / 30 sec rest (use from 10km pr pace to 5-2km pr pace)

rest 5 min

3 sets for quality
10 db front squats rx weights
10-12/13-15 calories air bike (target about 1 min)
8-12 strict or kipping hspu
rest 2 min bwn sets
Keep moderate pace. No pushing.

LIGHT-MODERATE WEEK 4/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6+6 1-ARM DB OH SIDE BOX STEP UP with LEG FLEXION
6+6 BIRD DOG w/ banded
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

video: DOWNWARD DOG with TOE TOUCH both side

THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: BIRD DOG w/ banded

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MUSCLE SNATCH + TALL SNATCH
2[2+2]@barbell, rest btw sets 1min

SNATCH + SNATCH ABOVE KNEE
1+2@barbell, 1+2@50%, 2-3[1+2]@55%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + PRESS from SPLIT
*split jerk both side 1+1 and press 3+3
2[2+2+2]@barbell, rest btw sets 1min

CLEAN + CLEAN ABOVE KNEE + JERK
1+2+2@barbell, 1+2+2@50%, 1+2+2@60%, 2-3x2[1+1+1]@64%, rest btw sets 2min

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PAUSE BACK SQUAT - NO SHOES! *5sec stop and hold in the bottom
2x3@50%, rest btw sets 2min

BACK SQUAT
3x3@75-80%, rest btw sets 2min

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RDL - NO SHOES! *cl grip - jalkaterät suoraan eteenpäin
3x3@75% jerk-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-15 ROMAN CHAIR SIT UP
15-30sec SIDE PLANK *both side
10-20 UPPER BACK EXTENSION

Rest as needed

WORKOUT: Go every 6 min. x 6

A1. IN 6 MIN. TIME WINDOW, PERFORM:
2 rounds of:
12 x single arm kb thrusters 20/16kg
10 x shuttle Run (10m = 1 rep)
12 x Push ups
• Aim to get at least 90s. rest before next interval

A2. IN 6 MIN. TIME WINDOW, PERFORM:
2 rounds of:
12 x front rack lunges (2 x 22,5/15kg db)
300/250m Row
50 DU/100 SU
•Aim to get at least 60s. rest before next interval

Warm Up
some foam rolling / band activation for upperbody and hip area
then
2 rounds
1.5-2 min row (ota 50-75% ajasta easy pace ja loput mod or fast pace)
5 snatch grip romanian deadlifts
5 muscle snatch from hang
5 behind neck push press
5 overhead squats or wall squats
then
2 rounds
3 muscle clean
3 tall power clean
3 front squat
3 push press
3 push jerk (pause on catch)

Weightlifting Practise
8x3-position power snatch (hip, high hang, FLOOR) @35-70% of 1rm power snatch
starting very with very light weight and building up to heavyish set

rest few minutes

8x2 hang power clean + 2 push jerk with pause (polven päältä rivet) @35-70% of 1rm power clean&jerk
starting very with very light weight and building up to heavyish set

Accessory Work
2-3 sets of
8-12 single leg calf raises on plate R/L + 8-12 shin raises with both legs at same time, lay againts wall.
hollow rocks for 20-40 seconds
rest as needed