Weighted chin up 4x3

3 rounds 5 reps ’3min rest

Every 75sec x10: 1-3 Snatch (power or squat)

Please log used weights. Use comments-field to mark repetitions

*clean grip, use straps - ilman kenkiä, jalkaterät suoraan eteenpäin
*split 12 reps = 4 sets × (3 reps + rest 15-30 sec in between)

3-4× 12@45-50% cl-dl-%, rest 2-3min

A)
Back Squat
Build to 6RM
--then--
2 x 4 @95-100% of heavy 6

B)
4 rounds, 3 mins each, for max reps of:
30 Wall Balls, 9/6 kg,
20 Alternating Dumbbell Clean & Jerks, 22.5/15 kg
max reps in remaining time Burpee Pull-ups or target burpee
Rest 2 mins

Double unders

15min EMOM
1.min Double unders max reps
2. min plank hold
3.min rest

Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee broad jjumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
power clean + tempo squat clean + push jerk + split jerk
3x1+1+1+1reps @60-75%
power clean or squat clean + split jerk
8x1+1@80-90%, go new set every 1.5 min

Strenght
4x 15+15m sledge push/hand over hand pull + hs walk x 10-15 meters (add 1 pirouette if can) or wall walks x 3-5 reps
rest 2-3 min bwn sets

Metcon
3 sets
3 x every 1.5min
4-5 power cleans
4-5 thrusters
after 3rd set, rest next 1.5 min round and start again. repeat total 3 times.
total volyme is 36-45 reps of each movement.
55-65% of 1rm power clean&push jerk

CLEAN + JERK
*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

CLEAN + JERK
*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

Snatch

Build to 1RM

– Build to a 1RM snatch
– You can start working up doing 3s or 2s then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).

Kyykky 2x5x77,5%

Tempo-kyykky 10x40% (3/1/3)

Tempaus kahvakuulalla / käsipainolla 3x6 / käsi