2 hlö tiimeissä, toistomäärät tulee pelikorteista: korttien numerot plussataan yhteen:

A. Punaiset kortit: AMRAP 15 MIN. Inside!!

Wall ball
SYNCRO Push ups
SYNCRO Pull ups
Goblet squats @24kg

REST 5 MIN. --> treeniosion vaihto

B. Mustat kortit: AMRAP 15 MIN. Outside!!

Devils press 1 x 22 5/15kg
SYNCRO shuttle run (15m = 1 rep)
SYNCRO V - ups
Oh Lunges, alt. @1 x 22,5/15kg

0-20 min
Juoksu 400m
Seinäpalloheitto 20
Istumaannousu 20

20-26 min TAUOKO

26-46 min
5 Yleisliike
25 Kahvakuula heilautus
100m Farmari kävely
(käytä sama painoa molemmissa liikkeissä)

Penkki 5x5x70%
-1s stoppi 5cm ennen rintaa
-tankoa ei rintaan missään vaiheessa

Vipunosto eteen tangolla 5x10

Vipunostot maaten 3x20

Hauiskääntö myötäotteella 2x30

2min work/1min rest
3 rounds each

A)
4 Squat snatch (75%)

30 DU

Rest of the time BMU / C2B / pull up

REST 2 min

B) 

8 DL 100/70kg

8 Bar over Burbee

Rest of the time Rope climb

REST 2 min

C)

8 Box step over @35/45lb

8 DB snatch

Rest of the time T2Bs

REST 2 min

D)

6 Ring pull ups / 3 rmu

8 Pistol squats

Rest of the time hspu/ hs taps

Close Grip Floor Press in Bridge
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set.
- Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 at the same weight focusing on form and practice

1 RM Backsquat 1 RM

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Strenght
flat foot pause hang snatch + pause overhead squat
3x2+2 reps @35-50%
hang snatch + overhead squat
3x1+2reps @60-70%
5x1+1reps @75-90%
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

Slow squat clean + hang squat clean+ split jerk (pause on catch)
3x1+1+1reps @35-50%
hang squat clean + split jerk
3x1+2reps @60-70%
5x1+1reps @75-90%
rest 1.5-2 min bwn sets

Metcon Prep
2-3 sets
40 sec easy + 20s moderate + 10s fast, 20 sec walk bwn sets.

Metcon
Metcon
1200m run @5km pr pace
rest 1.5 min
3x400m run@1-2km pr pace
rest 45 sec bwn sets

Kyykky 3x5 (75-80-85%)

Hyvää huomenta kumpparilla x20
Reverse Crunhes x20
Suorinjaloin maastaveto x20 (20-25%)
Lankku x60s
Hypyt x10
-1 kierros putkeen
-3 kierrosta

EMOM 42

1 Minute : 15 Sit-Ups
2 Minute : 10/7 Calories Bike
3 Minute : 5+5 Hang DB Snatch
4 Minute : 15 Box Step-Ups
5 Minute : 10/7 Calories Row
6 Minute : 12 Push-Ups
7 Minute : Rest

A,
Daily max of :
Power clean + Pause Split jerk
- keep a 2” pause in the dip of jerk
- build up with good form
- Do not increase weight if you missed the pause!
- rest 2 mins btw heavy sets

B,
Partner Squat “DT”
8 rounds for time (4 each person)
12 Deadlift
9 Hang Squat Clean
6 push jerk
@60/43kg
Rx+70/47kg

One person complete a full round the switch!
Timecap : 15 mins