5x3(go by feel)

Sunnuntai (Kurimuskerho)
Warm up
3 rounds
1:00 ergo
30 single unders
5 push up + inch worm
10 air squats
10 ring row
5 burpee

Metcon
In teams of 3
10 min amrap of
max calories rowing
10-20 push ups after each rowing set
rest 1 min
10 min amrap of
max calories of ski / burpee's to target
10 db snatches after each set of ski
rest 1 min
10 min amrap of
max calories of assault bike/bike erg
30-40 double unders after each biking

rest 5 minutes and then we prepare for
deadlifts
9 reps @40%
7 reps @50%
5 reps @60%
3 reps@70%

Strenght
Every 1,5 min for 5 times
1 deadlift @80% of 1rm.

prepare 10 minutes for metcon

Metcon
Every 3 min for 5 times
8-12 toes to bars
8-12 ohs @30/42,5kg

Cool down
2-3 min light jog
1+1 min quad smash
1+1 min glute smash
1+1 min lats smash
1+1 min pec smash
then 1+1 min streching for same muscles
also wall squat strech x 3 min by laying on floor

Technique

Hang Power Snatch

Emom 30

1. 8-12 Push-Up (Box Push-Ups)
2. 5-8 Hang Power Snatch
3. 12-15 Biceps Curls 2x Dumbbell / Barbell
4. 12-16 Reverse Lunges
5. Rest

5 Rounds:

3 Trap Bar Deadlift + 6 Straight Legged Deadlift

3 rounds for quality
8 double KB Clean and jerks
5+5 Hawaii squats
10 scorpions
12 ABRs
4 natural leg extensions

8 rounds:
1min ON / 1min OFF
- Row / Ski / AB / Run

EMOM 12:00
ODD min: 10 Burpees
EVEN min: 7 Power Clean + S2OH @60/42.5

Front Squat 3RM

50 Min FOR QUALITY:

Partner 1:

1200m Row

.

Partner 2:

200m run

20 Box Step Overs

200 SU

2 Wall Climb (10 s pause)

.

-> Change every time the row is complete

-> HR 60-70 % of MAX

15-20mins working on the snatch.

Starting from high hang snatches and working towards the floor starting position.
- Light to moderate weights
- Rest as needed for quality