Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2 rounds
5+5 lateral box step ups
:30 slow negative strict BOX hspu + couple sec hold at top before next rep (3-5 reps total)
5 burpees + 10 squat jumps
:30 quad truped shoulder taps
then some mobility as needed

Strenght
4 supersets of
12+12+8+8 reps of weighted box step ups with 2x dumbbells (first 2 sets with 10/15kg's and 3rd and 4rd set with 15/22.5kg's
6+6+4+4 reps of strict hspu/deficit shspu
rest 2-3 min bwn sets
4x5 renegade man makers with 10/15kg's (push up + row/row + hang squat clean thruster is 1 rep)
rest 1.5-2.5 min bwn sets

Metcon
12 min emom
1) 4-6 sandbag cleans
2) 12-18 toes to bars
3) 24-36 double unders + 12-18 wall ball shots

4) rest minute

3 mins ON/ 1 min OFF x 6 sets (alt. btw A&B)
A)
AMRAP in 3 mins of:
12 Push-ups
12/9 Row Calories

B)
AMRAP in 3 mins of:
12 Pull-ups
12/9 Bike or Ski Calories

*you can use straps

3@up to the maximal weight of the day - nearly 3RM - NO FAILURE - 1 reps in reverse! rest btw sets 5-8min

As many Reps as possible in 10 minutes :

5 Wallball Shots
10 Burpees
15 Air Squats

Front Squat Continue building TEMPO squats

3-3-3-3-3

Go every 2:30

Tempo Front Squat 32X2

4 Sets Of 3

Go every 2:30

MODERATE-HEAVY+ WEEK 7/18

---

WARM UP 10-15min

Do your own 5 min warm-up

--

5min TABATA 2 rounds, work on 30s : no shoes
1: PLATE DEATH PLAQUE WHEEL SQUAT narrow stance goblet squat to good morning
2: HIP MOBILITY: QUADRUPED HIP FLOW - Left Leg hip add. + ext. + abd. + flex.
3: PLATE BARBARIC SHIELD PULLOVER forward press to standing pullover
4: HIP MOBILITY: QUADRUPED HIP FLOW - Left Leg hip add. + ext. + abd. + flex.
5: SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

--

video: Death Plaque Wheel Squat narrow stance - 1 klippi - goblet kyykky ja perään hyvää huomen
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Quadruped Hip Flow - 5 klippi - hip add. + ext. + abd. + flex.
https://www.instagram.com/p/DS3DagCk8B7/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Barbaric Shield Pullover - 2 klippi - seisaaltaan punnerrus eteen ja perään pullover
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

---

MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH PULL flat footed + SNATCH from MID-THIGH + SNATCH from BELOW KNEE *use straps
2×2× 2+2+2@barbell, 2-3× 1+1+1@75% or 1+1+1@find your compleks best kilos of the day! Don't go to failure! sn-% rest 1,5-2min

---

MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN PULL flat footed + CLEAN from MID-THIGH + CLEAN from BELOW KNEE + SPLIT JERK *split jerk 1+1 both side
2×2× 2+2+2+2@barbell, 2-3× 1+1+1+2@73% or 1+1+1+2@find your compleks best kilos of the day! Don't go to failure! jerk-% rest 1,5-2min

---

PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@40%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, AMAP@80% max effort for final set, *goal in theory ~7-8 reps, sn-% / ohs-%, rest 2-3min

---

ZOMBIE SQUAT
3-4×3@75-80%, fs-%, rest 2-3min

---

video: pressing snatch balance

video: flat footed snatch pull

video: stepping split jerk balance - tee tarvittaessa hitaammin

video: tall split jerk

video: flat footed clean pull

video: zombie squat

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5+5× BIRD DOG HOLD *hold 8 seconds

10-15×/side DB FFE REVERSE LUNGE

15-20× PRONE UPPER BACK EXTENSION W-variation with 8sec hold

--

video: BIRD DOG HOLD

video: DB FFE REVERSE LUNGE

video: PRONE UPPER BACK EXTENSION W-variation *db
https://www.instagram.com/reel/DJuWw0LKPWY/

---

KEHONHUOLTOA!

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, AMAP@80% max effort for final set, *goal in theory ~7-8 reps, sn-% / ohs-%, rest 2-3min

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, AMAP@80% max effort for final set, *goal in theory ~7-8 reps, sn-% / ohs-%, rest 2-3min

3-4×3@75-80%, fs-%, rest 2-3min