Warm Up
2 rounds
2 min air bike
10+10 half kneeling arnold press + 20-30 alt leg v-ups
10+10 suitcase DL + 5-10 rolled up ghd back extensions
:60 Front Plank Hold
then some mobility for push press and deadlifts

Strenght
Push Press 3-4 sets, build to moderate heavy 5 rep set.
rest 2-3 min bwn sets
Deadlift x 3-4 sets, build to heavy 5 rep set.
rest 2-3 min bwn sets
Start moderate and build to heavy means there is 1-2 reps in tank on last set.

Metcon
Emom 6 or 8 (3-4 sets)
odd : 45s run or bike erg (target 200m run or 350/400m bike erg)
even : 5+5 single arm kb push press @16-24/20-32kg

Emom 6 or 8 (3-4 sets)
odd : 45s run or bike erg (target 200m run or 350/400m bike erg)
even : 5+5 single arm hang kb snatch @16-24/20-32kg

Emom 6 or 8 (3-4 sets)
odd : 45s run or bike erg (target 200m run or 350/400m bike erg)
even : 5+5 single arm kb oh lunge walking steps @16-24/20-32kg

2 min rest bwn emom's

Accessory Work
2-3 sets
3-5 skin the cats
6+6 windmill
12-16 v-ups
rest 2-3 min

Optional Extra (huom tämän on tarkoitus olla palauttava/huolto harjoite, ei millään lailla raskas)
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

8 sets of Bench Press
Set 1: 5 @60%
Set 2: 3 @70%
Set 3: 1 @80%
Set 4: 5 @70%
Set 5: 3 @80%
Set 6: 1 @90%
Set 7-8: 1 @90+%
- Rest 2-3min btw sets

6 rounds for time (TC: 18)
6 lateral bar over burpee
5 power clean
4 stoh
3 thruster
6 lateral bar over burpee
- rest after each round, work : rest = 1:1
- Rx: 50 / 35

Tavoite: Pystyt tekemään tankoliikkeet yhtenä pitkänä kompleksina mahdollisimman monta kierrosta. Mikäli tarvitsee rikkoa, tee se ennen liikkeen viimeistä toistoa.
Rasittavuus: RPE 8-9.

• 6-…-6 of:
BB Front Squats
6RM

A.1) No hook no feet snatch
Sets of 3 ~10min

B.) Three position snatch (floor, 1cm of the floor, just below knee) 1+1+1
1.) Building weight
2.) 3×1+1+1 @65-75%

C.1) Hang pause @1cm off the floor clean+jerk
(Start @ hips and lower to just off the floor and pause for 2.sec then clean from that position and jerk)
1.) Building weight
2.)6×1+1 @70-80%

D.1) Clean grip deadlift (touch and go) Good control lowering the barbel gently to the floor.
4×10 @90-110% of clean

3x
10min ON/2min OFF

In Pair

A) Row
B) SkiErg
C) Bike/Echo

Warm Up
2 rounds
2 min cardio
8/8 single arm db bench press
8/8 scapula rolls + ring row
2/2 kb/db tgu @light weight

Rope climbing skill checking or prep for chin ups

Strenght
Bench Press 5-5-3-3-1-1-1 reps , build to heavy single.
rest 2-3 min bwn sets

Metcon
Emom 20
1) Burpee box jumps x 5-7 reps
2) Rope climbs 1-2 reps / Strict Chin ups x 4-8 reps
3) Ski or row x 40 seconds
4) Sandbag cleans x 4-6 reps or heavy db pc 4+4 reps

EMOM12:
a) 6-10 + 6-10 s.a. bent over row
b) 6-10 + 6-10 s.a. z-press
c) 6-10 lying windshield vipers (1 rep = both sides)

Käsipainoliikkeissä voit pyrkiä nostamaan painoja kierrosten edetessä, pidä kuitenkin huoli tekemisen laadusta äläkä anna esim. liikeradan kaventua.

E3MOM x3:
Track 1:
5 (weighted) pull up - one set (HUOM! MYÖTÄOTE)
1-5 wall walk (max. 5s rest between reps)

Track 2:
5 banded pull up - one set (HUOM! myötäote)
1-5 wall walk / feet on box wall walk (max. 5s rest between reps)
- if you can complete only partial rep in wall walk but feet on box is too easy version, add 5-15s hold at the top of the wall walk rep.

RIR 0-1 full reps in both movements