Sets 1-2: 2 Pause Power Snatches + 1 Power Snatch @60%
Sets 3-4: 2 Pause Power Snatches + 1 Power Snatch @65%
Sets 5-6: 1 Pause Power Snatch + 1 Power Snatch @70%
- Pause below the knee
- Rest 2min btw sets

Deadlift ( Deadstop cannot drop barbell )

3-3-3-3 ( RIR 1+ last set )
1-1-1-1

Go Every 2:30

Warm Up
3 rounds
1 min ski,row,ski
1 min jump rope (du's or crossover single unders)
6+6 reverse lunge + knee raise
4-6 burpee pull ups
10-15 L-sit hold on rings

Strenght
Weighted Pull ups + Weighted ring dips 3x5+5reps (use mod to mod/heavy weights)
rest as needed bwn sets

Gymnastic Strenght/Stamina
Ring Mu, Bar Mu, (C2B or Pull Up+Ring Dip) repetition program
1-2x7 reps / 2-3x6 reps / 2x5 reps / 1x4 reps
Total volyme is 33-46 reps.
or
2x3 reps + 4x2reps + 3x1 rep
Total volyme is 17 reps.
rest as needed bwn sets
Progressioissa jos näyttää että toistot sopii sulle parhaiten tuolta väliltä, skaailale/modaile oman fiiliksen mukaan mutta tavoite
on se että kasvatat volyymia edellis kerralla toistoissa ja saisit myös "isompia määriä kerralla sarjassa"

after muscle muscle ups etc start some barbell prep for c&j and get ready for workout. Try to hit it as 80-85% effort on.
eli pieni kisavara pitää jäädä mut reippaalla harjoitus tahdilla. Huomenna hengitetään vähän reilummin.

Metcon
4 rounds for time
2-3 rope climbs (target under 1 min each time those climbs)
4-5 devils press @2xRX Dumbbells

rest 5 min

For time
5 rope climbs
8-10 Devils press @2xRX Dumbbells

time target first part 7-9 mins and second 4-6 minutes.

Accessory Work
Perform 12-15 minutes easy rowing or ski and do 10-20 pistol squats evety 3 minutes.
or
Practise Pistol Squat for 15 minutes as skill training and mix some cardio there if its smart.

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

AMRAP 14, With Partner

Row 30 Calories
50 Kettlebell Swing
50 Sit-Ups
30 Box Over Burpees
30 Ring Row

Split as you like.

Penkki 8x3x80%

Sotilaspenkki käsipainoilla 3x8-15
-stopeilla!!

Kehonpainosoutu 3x8-15
-tee tangolla ja ota sama oteleveys mitä penkissä

Vipunostot eteen käsipainoilla 3x10/10
-vuorotahtiin

10-20-30
- side flys
- landmine twist
- banded shoulder ext. rotations

30-20-10
- barbell side bent
- clamshell to side plank
- cuban press

EMOM 9-12
1. 20sec side plank/ side
2. 20sec front flys
3. 30sec alt curtsy squats

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

---

Tempo FRONT SQUAT
4x3 rest 2min
5-3-X-2
@ 65% of 1RM

In teams of 2, "I go, You go"

AMRAP7
2 Devils presses
4 Toes to bar
6 Sprawls

rest 3 min

AMRAP7
2 DB/KB Thrusters
4 Pistols
6 Pullups

rest 3min

AMRAP7
2 DB Snatches
4 Alt. V-Ups
6 Wallballs

12 rounds for time w/ partner, YGIG for rounds:
12 box jump over (60/50)
9 power snatch (40/30)
6 OHS

Parit suorittavat kokonaisen kierroksen vuoronperään (eli yksi hlö tekee yht. 6 kokonaista kierrosta).

TC: 20

Räätälöinti: Valitse sellaiset painot, joilla pystyt freshinä tekemään tankoliikkeet yhtenä "kompleksina". Tämä ei toki tarkoita sitä, että näin välttämättä tarvitsee tehdä itse treenissä.

Rasittavuus: RPE 8-9

Warm Up
2 rounds
2 min cardio (add speed during 2 min)
5-7 strict burpees
5-10 strict pull ups (give small kip if needed)
:10-20 L-sit hold

Rope climbing skill checking or prep for chin ups

Strenght
Push Press 6-6-4-4-2-2 reps @60-85% (2-4 RIR)
perform 1 legless or 1 normal rope climb right after PP (scale to lower rope climbs x1-2 reps)
rest 2-3 min bwn sets

Metcon
Emom 8
1) Row x 45-50 seconds @easy/mod
2) Kipping Pull ups x 6-12 reps
3) Ski x 45-50 seconds @easy/mod
4) double db/kb thrusters x 8-10 reps @rx dumbbells

rest 2 min

Emom 8
1) Row x 15-20 seconds (FAST)
2) Kipping Pull ups x 4-8 reps
3) Ski x 15-20 seconds (FAST)
4) double db/kb thrusters x 6-8 reps @rx dumbbells