3x 10min ON/2min OFF

I Go-You Go

A) 12/9 Cal Ski
8 DB Snatches

B) 15/12 Cal Row
8 Wall Balls

C) 12/9 Cal Bike
5 Broad Jump Burpees

4 sets of 3 High Hang Pause Snatches
Sets 1-2: @60% 1RM Snatch
Sets 3-4: @65%
- Pause for 3sec in the bottom of the squat
- Rest 2min btw sets

2 sets:
3 Rounds for time:
3-5 Strict Pull-ups
7-10 HSPU
- Rest 3min btw sets

Warm Up
5 min easy air bike, add speed each min. start very easy.
rest 1 min
30sec moderate to fast air biking followed by 30-60s recovery/easy, repeat 3-5 times.
then some mobility and rest as needed 3-5 mins and start workout

Metcon
20 min AMRAP
Max calories Air bike
eli, lähde tekemään harjoitus vetoa jossa laitat itsesi päivän kunnon mukaan sopivan ahtaalle jättäen kisavaran. Tämä on pitkä aika
polkea air bikea. Oma tulos oli 360w avg kun tein tämän. Aloita hieman hitaammin kuin mieli tekee niin 10 min kohdalla tiedät
jos on varaa nostaa vauhtia. Tämän harjoituksen on tarkoitus selvittää sinulle oma mod/fast pace kynnys jota metconeissa voidaan
hyödyntää tietona polkea tiettyä vauhtia ilman että muut liikkeet siitä vauhdinpidosta liikaa kärsisi.

Cool down
5-10 min light walk/bike erg etc.

MODERATE-HEAVY-MAXIMAL WEEK 7/10

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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 TEASER & 6+6 CRISS CROSS
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD

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video: DOWNWARD DOG with TOE TOUCH both side

video: THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: TEASER

video: CRISS CROSS

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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

SNATCH
2x3@barbell, 2@50%, 2@60%, 1@65%, 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 and hold the lockout and split position for 2 seconds btw reps
2[2+2+3]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+2@60%, 2+1@70%, 1+1@74%, rest btw sets 2min

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BACK SQUAT
2-3@up to 90-95%, rest btw sets 2min

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RDL- NO SHOES! *sn grip - jalkaterät suoraan eteenpäin
2x2@80-85% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10+10 REVERSE CRUNCH + STRAIGHT LEGS ABDOMINAL CRUNCHES
8-10 DB UPRIGHT ROW
80-100 HUNDREDS

Rest as needed

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video: REVERSE CRUNCH

video: STRAIGHT LEGS ABDOMINAL CRUNCHES

video: DB UPRIGHT ROW

video: HUNDREDS

Warm Up
3 rounds
1:00 cardio machine (increase pace each round)
5 burpees
10 lunge elbow to floor strech + torso rotation
10 db snatches alt hand
10 air squats + 5 jumping air squats

Metcon Prep
2 sets
4 db snatches alt hand @mod weight -> second round rx db
4 db hang power clean&jerk alt hand @mod weight -> second round rx db
3-4 burpee box jump overs
rest 30-60s bwn rounds, get your heart rate up.

Metcon
Every 5 min for 20 minutes (4 sets)
15 db snatches alt hand @rx db
5-6 burpee box jump overs @50/60cm
12 db snatches
5-6 burpee box jump overs
9 db snatches
every other round hang db power clean&jerks alt hand
time target under 2.5 min, cap 3 min. try to keep same pace through all intervals
Scale DB Snatch reps 12-9-6 to be closer target times.

Strenght
Every 1.5 min for 4 times
Flat Foot Snatch Pull + Flat Foot Snatch x 2+2 reps@35-50%
Every 1.5 min for 8 times
Slow power snatch + slow snatch @50-80% of 1rm (tee korostetun hitaasti alkuveto ja polven päältä vauhtia vasta)
tarvittaessa kaikki snatchit power snatch tyyliin.
then
3-4 sets for speed sledge push @light/mod load x 15-20m
rest 2-3 min bwn sets

Optional Accessory Work
2-3 sets
30+30m single arm DB/KB OH Walking
30+30m single arm farmers carrying
16-24 alt leg v-ups
rest 1 min

For time with partner:
3x1200m Run (hard effort)
- Rest 2min btw sets

For time:
15/12cal Row
5 Bar Over Burpees
5 Thrusters 43/30kg
20/16cal Row
7 Bar Over Burpees
7 Thrusters
25/20cal Row
9 Bar Over Burpees
9 Thrusters
30/24cal Row
11 Bar Over Burpees
11 Thrusters

8x8 Box Squat @75-80%
- Rest 60-90sec
- Back Rack
- Box height should be right at parallel or just above. Adjust accordingly. This needs to be power movement.
- Unload on the box and then drive up explosively