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

2-4rounds:

3-10 strict pull up
10 cyclist squat

EMOM x 9-12
1) row
2) bike
3) shuttle run + burpee

MODERATE-HEAVY WEEK 6/10

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WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH +
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
8+8+8 BANDED SIDE STEP both side + SQUAT *band on feet & 8+8 PLANK with banded HIP FLEXOR
6 DROP to SPLIT *unweighted
12 SHOULDER TAP IN PIKE

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video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: BANDED SIDE STEP

video: PLANK with banded HIP FLEXOR

video: DROP to SPLIT

video: SHOULDER TAP IN PIKE

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
1-2[2+2+2]@barbell, rest btw sets 1min

NINJA SNATCH + SNATCH
2+1@barbell, 2+1@50%, 2+1@60%, 2+1@70% rest btw sets 2min

SNATCH
1@up to 95%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + JERK DRIVE + SPLIT JERK *both side 1+1
*jerk drive: Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip and drive exactly as you do for a jerk. As you reach the top of the drive, pull the head back and use the arms to push the bar up off the shoulders just as you would in this phase of a jerk.
1-2[2+2+2]@barbell, rest btw sets 1min

video: JERK DRIVE

NINJA CLEAN + CLEAN + JERK
1+1+1@barbell, 1+1+1@50%, 1+1+1@60%, 1+1+1@70%, rest btw sets 2min

CLEAN + JERK
1+1@74%, rest btw sets 2min

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FRONT SQUAT + 5 BOX JUMP *hypyn vastaanotto kevyt kontakti & mahdollisemman suoralle jalalle
3@up to 75-80%, rest btw sets 2min

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SNATCH PULL *full foot
2x1@110-115% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

5 PENDLAY ROW *barbell + weight
6 HIP THRUST *barbell + weight
5+5 DB L SEATED PRESS / BENCH SEATED PRESS
6@~64-70% bw LAT PULLDOWN *lapiokahva

Rest as needed

Rest day - what did you do?

EMOM x 10

2 power snatch 55-65% / drop & go

BE FAST !!!

4x3 snatch balance 2s pause bottom of squat