E6MOM x 10
A) 10m hs walk
10-15 ttb
*remaining time easy bike

Target ave hr zone2 / not too fast, pace with bike

Maastaveto 4x1 (80-85-90-95%)
-lämmittelysarjat korokkeelta

Kyykky 3x6x70%

Hyvää huomenta 3x10

Sivutaivutus 1x50 / puoli

A,
Every minute for 10 mins
1 clean & jerk @85% of 1RM
- any style

2 mins REST

B,
Every minute for 10 minutes
3 clean & Jerk @ 65% of 1 RM
- any style

C,
Tabata front squat from floor
8x 20”/10”
Weight @50/35kg
Goal is to put decent volume into every set which means 6+ reps each 20 sec work so choose the weight wisely!

D,
Tabata push jerk with empty barbell
Go for unbroken sets!

Complete as many rounds in 20 minutes as you can of:
Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Post number of handstand push-ups completed for each round

Warm Up
2 rounds
2.5 min air bike
20 banded side steps (in place)
15-20 banded glute bridge/banded air squat on second round
7-10 burpees
15-20 hollow rocks

Strenght
Tempo Back Squat 4-5 x working set , build to heavy 5 rep sets (3 sec down, pause 1 sec, up as you like)
rest 2-3 min bwn sets
Tempo Bench Press 4-5 x working set , build to heavy 5 rep sets (3 sec down, pause 1 sec, up as you like)
rest 2-3 min bwn sets
Start moderate around 50-55% of 1rm and build to heavy means there is 1-2 reps in tank on last set.

Strenght/Condition
3-4 sets
Toes to bars x 8-16 reps + Double KB Front rack lunges x 8-12 reps @16-24/20-32kg's
rest 1-1.5 min
C2B or Pull ups x 8-16 reps + Double DB Incline Bench press x 8-12 reps @10-15/20-25kg's
rest 1-1.5 min

Metcon
3 rounds for time
16/20 calories air bike (masters 45+/scaled 12/16) time must be under 1.10 on each round)
12-20 wall ball shots (hit what ever gives you to keep it unbroken set)
40-80 double unders
time target for metcon 6-8 minutes go for 2-2.5 min 40s per round pace.

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

6x 6min ON/2min OFF
A. 2-4-6-8-etc. DB clean&jerk
8 Burpee over DB
8 T2B

B. 2-4-6-8-etc. DB thrusters
8 Box jump overs
8cal Row

C. 2-4-6-8-etc. DB snatch
32 DU
8 Air squat

Emom 50 (45s ON 15s OFF)

1) Hyvää huomenta + kyykky
2) 3 Seinäpalloa 3 Burpeeta
3) 4+4 Vipunosto sivuille ja taakse
4) Kone
5) Kone

5 Sets x Every 3:30

4 Back Squat, every rep 2-3 Sec pause ATG ( RIR 5 + )
3 Squat Jump to Box, between boxes.

3 sets, 1 set every 5min:
In a 2:30 Window:
10 Alt. DB Power Snatches 22,5/15kg
10 WB 9/6kg
50 DU
Max Burpees in the time remaining

4x12 Shoulder Presses
- Choose load. This is gonna be 4 weeks progression.
- All sets with same load. We'll be adding weight each week.
- Rest 2min btw sets