4x2 clean 70-75% / drop&go
4x1 clean 75-85%

Warm Up
4 min cardio (perform 4 burpee every min x 4 times)
then some mobility for few minutes
then barbell warm up of your choise 10 minutes (both movements)

Weightlifting
Flat Foot Snatch 4x4reps@light weight
Slow Snatch + Snatch 6x1+2reps@50-70%
Power Clean + Push Press + Squat Clean + Split Jerk 3x1+1+1+1 reps@light weight
Squat Clean + Split Jerk 6x2+2reps@50-70%

Accessory Work
Sledge Push 1x40m + 2x20m + 2x10m , build in weights but keeping load light/moderate
rest 1.5-2.5 min bwn sets

25min ajan laadukkaasti YGIG

30 Cal
12m HSW tai 4 WW
24 Askelkyykkyä

Warm up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats
5+5 plate press

Strenght
4 sets
6-8 step back lunges @semiheavy
rest 1 min
8-10 strict hspu / Box Hspu / z-press
rest 2 min

Metcon
3 sets
1 min max calories rowing
1 min max reps of walking lunges
1 min max reps small kip knee raises (almost like strict ones)
1 min rest
20s rest bwn movements (1 round is 5 min including rest periods/time)

On the minute for 20min
1. Handstand push-up
2. High box jump 75/60
3. Rope climb
4. Bike erg / echo bike for cal
5. Rest

Deadlift

3x8

E3MOM / 2-3 + reps in tank / not too heavy

Treeni 1
Warm Up
2 rounds
400m easy run
1 min easy/mod air bike
10+10 step back lunges + knee raise
10 gtoh + halo and 10-15 goblet squats
20-30 hollow rocks

Strenght
Work to very heavy 20m of sledge push in 4-5 sets
rest 2-3 min bwn sets
kelkan pitää liikkua kokoajan, (10+10m kääntö tietty ok) pidä sellainen harjoitusmaksimi ettei tartte niin pukata että
veret lentää nokasta
then
12-10-8 bulgarian split squat R/L, building in weights
rest 15-30 sec bwn changing legs and 1.5-2 min after set

Metcon
4 rounds
200m run@1-2km pr pace
straight to 600m at 5km pr pace or a bit slower
rest 2 min bwn rounds

Accessory Work
2 sets 12-15 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea)
2 sets of: 40-50 weighted russian twits + 15-20 knee tuck ups
rest as needed

E75s for 5 rounds:
a) 3-5 (banded) pull up / jumping kipping pull up
6-10 push up
10-15 air squat
b) machine
c) 2-3+2-3 s.a. kb hang power clean (24 / 16)
6-9 kbs
9-12 sit up
d) jump rope / run (100-200m) / burpee

TC: 60s / intervalli.

Tarkoitus: Tämä on nyt niin raskas treeni kuin itse siitä teet. Jos otat b & d kovaa, pääset puskemaan itseäsi epämukavuusalueelle myös a & c:ssä. Jos taas haluat tästä kevyemmän "PK-maisen" treenin, ota monostrukturaalit iisimmin ja kevennä a & c toistoja aikamääreeseen sopivaksi tasaiseksi jyystöksi. RPE 6-9.

5x20m Overhead yoke carry (scale to overhead KB carry)

As heavy as possible

Push press

6-4-4-2

1-2 reps in tank