Jefferson Curl 3x20

SitUps 3x20

Vipunostot taakse 5x20

Vipunostot sivuille 5x20

Kulmasoutu käsipainoilla 5x15
-🍑 kiinni seinässä!!

Maastaveto 50x50% afap

Warm Up
2 sets
12/15 calories of echo bike
:30-45s single unders
6 burpees
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (per side)
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3 pause power snatch (pause is on catch position)

Metcon Prep
3 sets
3 power snatch
3 bar over burpees (lateral)
3 ohs
3 bar over burpees (lateral)
rest 1-2 min bwn sets (climb to workout weight)

Metcon
5 min amrap
2-4-6-8...
power snatch @60/42.5kg
bar over burpees (lateral)
rest 5 min
for time same amount of rep than you did on first 5 min amrap but power snatch changes to ohs
bar over burpees (lateral)
ohs @60/42.5kg
(masters 45+ / scaled = 52.5/35kg)

Strenght
4-5 sets to build heavyish sledge push for 15-20meters
perform 5-15m hs walking OR 2-4 wall walks after sledge push
rest 2-3 min bwn sets

EMOM x 8-12

1) machine
2) 5 snatch gripdeadlift + 5 muscle snatch + 5 hang power snatch
3) machine
4) 5 kangaroo squat + 5 back squat + 5 snatch balance

Jerk up to Heavy Single

• Then 2x2 @ 85% of Heavy Single

9 sets of Clean:
2 @60-65%
2 @65-70%
1 @70-75%
2 @65-70%
2 @70-75%
1 @75-80%
1 @80-85%
1 @85-90%
1 @90-95%
- Rest 2min btw sets

Valakyykky 5x5
-kevyt / liikkuvuus…jos homma rokkaa niin voi laittaa painoakin

Pullover 3x20

Suorinjaloin mave 5x10x30-40%
-jalat yhdessä

Kiertolankut 3x20/20
-lantion kierrolla

Vauhtipunnerrus 50% x amrap
-vapun maksimista

QuadBlast 🍑❤️ 3 kierrosta

(15 mins)
Romanian deadlift
3x 10 reps
- good form with lower back
- 2 mins between sets

40min AMRAP
20cal Ski
400m run/walk
20cal C2 Bike
400m run/walk
20cal Row
400m run/walk
20cal air bike
400m run/walk
* -tasainen RAUHALLINEN vauhti
-syke max 150bpm*

AMRAP 15

25 Burpees
15 Box Jumps 24"/20"
5 Deadlift 80/60kg

1 shoulder press + 2 push press + 3 push jerk