YGIG 50min

Koneella 250m/500m
Amrap 8x liike:
Tuulimylly
Askelkyykky +kantakurkotus
Kepillä olkapäät
(jatka siitä mihin jäit)

*Tasainen max PK2-VK1 vauhti, kaveri voi aloittaa koneen heti sen vapauduttua.

Teams of 2 or 3
120-90-60-30
Wallballs @9/6kg
Cal Row
12-9-6-3
Rope Climbs
*200 Meter Run as a team after each round

Rx+: Legless Rope Climbs
TIME CAP = 40:00
First round example: 120 wall balls, 120 cal row, 12 rope climbs, 200m run

3 Rounds :
21 Wallball 20/14p
21 Toes To Bar

3 Rounds :
15m Walking Lunges 2x22,5/2x15kg
15 Abmat HSPU

TC 15

Kyykky 4x2x75%

Penkki 2x5x65%

SJMV 4x8x45-50%

Ojentajat kumpparilla/taljassa 4x30

Warm Up (15-20min)
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for Power Snatch + Power Cleans

Strenght (20-25 min)
Power Snatch 3x3reps@70-80% of 1rm
go new set every 1.5-2 minutes
Power Clean 3x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Accessory Work
4-5 sets
12 v-ups (fast)
8 sharp kb swings @16/24kg
2 broad jumps
rest 1.5-2.5min bwn sets

2-3rounds:

5min ON / 1min Off
1) bike
2) row
3) ski
4) echo

Target PK1-2 / Malta liikkua riittävän rauhassa, varsinkin ensimmäiset 15-20min / Mikäli virtaa ja aikaa riittää voit lisätä ylimääräisen kierroksen.

Tabata something else goes endurance vol 2.
8 intervals quadruped crawl
8 intervals DU
8 intervals push ups
8 intervals box jumps
8 intervals sit ups
8 intervals DU
8 intervals squat
8 intervals burpees

1 min rest between movements.

WarmUp: 20-25min
2 rounds:
10+5x/side alternating DOWNWARD DOG TOE TAP + REVOLVED WIDE LEGGED STANDING FORWARD FOLD
6+6x/side alternating PLATE HALO SPLIT POSITION
8+8+8+8+8x BAND MONSTER WALK *for- & backwards + side step + squat

Barbell technique:
2x 3+3+3
SHOULDER PRESS +
PUSH PRESS +
POWER JERK

3x 5+5 *split both side
SPLIT JERK *from the toes without barbell

3x 3+3 *split both side
PRESSING SPLIT JERK

2x 3+3 *split both side
SPLIT JERK

2x 3+3+3
MUSCLE CLEAN +
FRONT SQUAT +
MUSCLE SQUAT CLEAN

2 x 3 TALL CLEAN
2 x 3 CLEAN from POWER POSITION

2x 3+3+3+4
HALTING CLEAN DEADLIFT +
CLEAN HIGH PULL from POWER POSITION +
CLEAN + SPLIT JERK *split both side 4=2+2

---

TALL CLEAN + PAUSE SPLIT JERK *3 sec pause in the DIP bottom + SPLIT JERK *split both side 4=2+2
3-4x[2+4+4]@barbell - ~40%, jerk-% rest 2min

---

CLEAN + PAUSE SPLIT JERK *3 sec pause in the DIP bottom + SPLIT JERK *split both side 2=1+1
2x2x[2+2+2]@barbell-50%,
1+2+1@55%,
1+2+1@60%,
1+1+1@65%,
1+2+1@65%,
1+1+1@70%,
1+2+1@70%, jerk-% rest 2min

---

CLEAN + SPLIT JERK
1+1@75%, 1+1@80%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@80%, 1+1@85%, 1+1@70%, rest 2min

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SPLIT JERK *rack
1@up to the a heavy single of the day, jerk-% rest 2min

6 x 5 min. AMRAP

A1. AMRAP 5 min..
500m run
30 x sit ups
+ amrap box facing burpee

REST 2MIN.

A2. AMRAP 5 min.
40 x air squats
30 x Kb swing @32/24kg
20m walking lunges @1 x 32/24kg
+ amrap du

REST 2 MIN.

A3. AMRAP 5 min.
30 x Deadlift @42,5/30kg
20 x Hang clean
15 x Push jerk
+ amrap row for calories

REST 2 MIN.

• score is the amount of reps done during "amraps" (Box facing burpee, DU, row (5 cal. = 1 rep) all added together.

EMOM x 12

power clean&jerk
6x 2 (65-75%)
6x 1 (75-80%)