Penkki käsipainoilla 3x8-15

Pullover 3x20

Ojentajat kumpparilla 3x20

Vipunostot sivuille 3x20

Hauiskääntö tangolla 5x10

Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
4-5 min rowing @very easy/easy + 2x2-4 ring or bar muscle ups, rest 30-45s bwn set
Rounds 3-4:
4-5 min ski @very easy/easy + 2x4-6 double kb hang snatches @16/24kg , rest 30-45s bwn set
Rounds 5-6:
4-5 min rowing @very easy/easy + 2x2-4 ring or bar muscle ups OR burpee C2B PULL UPS , rest 30-45s bwn set
Rounds 7-8:
4-5 min ski @very easy/easy + 2x4-6 double kb clean&jerks @16/24kg, rest 30-45s bwn set

*flat footed

2×3@barbell, 3@up to 50-55%, sn-%, rest btw sets 2min

1-2× 1+2@barbell,
2× 1+2@70-75%,
3× 1+2@75-80%, jerk-%, rest btw sets 2min

15-12-9-6-3
Power cleans (35/52,5 kg)
Push jerks
Box jump-overs

Warm Up
Speed Ladder Drills for 5 minutes
straight to
5x4 jumping over hurdlers inside 5 minutes (tai 4 korkeaa tasajalka hyppyä kuvitteellisten aitojen yli) (ota pari eka hyppy kierrosta iisimmin)
then 2 rounds
5 romanian deadlift
5 hang muscle clean
5 front squats
5 tall cleans

Strenght
In the Hole Front Squat 4x5reps@50-55-60-65% of 1rm
rest 2-3 min bwn sets

Weightlifting
3-5x1 power clean + 1 low hang power clean + 1 hang power clean @50-70%
3-5x1+1 +1 deadlift + tng squat clean + hang squat clean @70-80% of 1rm
rest as needed bwn sets

Metcon Prep:
2-3 sets
6 ghd sit ups + 3/3 single arm db oh lunge walk (add weight) + 3-5 m hs walk OR 1 Wall walk
rest 1 min bwn sets

Metcon @80-85% effort
3 rounds for time
20-30 ghd sit ups
20m single arm db oh lunge walk @15-20/22.5-27.5kg
10-20m hs walk or 3-5 wall walks
time target is 12-15 minutes

EMOM x 8-12

1) machine
2) 5-10 ring row + snowangel
3) machine
4) 5-10 push up + v-up

6-8sets:

1 power snatch 2s pause knee level / 75-87%

E90s / or E75s

Shoulder press

10-8-8-6

E3MOM / 2-3 REP IN TANK

EMOM x 10

2 hang power snatch / 60-70%, be fast !!