2x3@barbell, 2@up to 70%, 2@75%, 2@80%, 3x1@85%, sn-%, rest btw sets 2min

Warm Up
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Weightlifting
3 rounds of
3x2 tng power snatch @65-70% of 1rm power snatch, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

3 rounds of
3x2 tng power clean&jerks @65-70% of 1rm power clean&jerk, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

Example:
Round 1:
2 Power Snatch @65-70%
10 sec rest
2 Power Snatch @65-70%
10 sec rest
2 Power Snatch @65-70%
rest 2-2.5 min

Repeat for 2 more rounds.
then same thing with power clean&push jerks

Warm Up

1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg!

WOD
3 sets
20/25 calories of row (mod/fast)
rest 1 min
16/20 calories of row (fast)
rest 1 min
12/15 calories of row (sprint)
rest 1 min
20/25 calories of ski (mod/fast)
rest 1 min
16/20 calories of ski (fast)
rest 1 min
12/15 calories of ski (sprint)
rest 1 min

*pause 2-3sec in the bottom
1+2@70%, 2x1x[1+2]@75%, fs-%, rest btw sets 3min

Warm up
yleislämmöt ja mobilityt&liikelämmöt
Saat valita mistä osiosta aloitat ensinmäisenä, tavoite on tehdä pitkä vauhtikestävyys
ja taito harjoitus niin että kardiolaitteella tekeminen on ainoastaan kevyttä/palauttelua
ja sykkeen tulisi laskea aerobisen kynnyksen alapuolelle.
CF-liikkeissä lähdetään tekeen sellaista sarjaa että se on jo jonkin verran kuormittavaa mutta
PALAUTUMISAIKAA TULEE JÄÄDÄ VÄHINTÄÄN 20 SEKUNTIA ENNEN KUIN ALOITAT SEURAAVAN SARJAN.

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 4-8 Bar Muscle Ups/Burpee C2B Pull ups, go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 4-8 strict or kip ring dip , go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 10-15 GHD Sit ups , go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 10-15 American KBS 16/24kg , go every 1min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 10-15 C2B Pull ups / Pull ups, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 10-15 box jump overs, steppind down , go every 1 min

CARDIO 50% OF BIKE ERG or air bike AND 50% OF LIGHT RUN/FAST WALK
2 MIN REST BWN 16 MINUTES PARTS. TOTAL TIME FOR THIS WORKOUT 52 MINUTES.

50 minutes of :

6 Minutes Cardio ( HR Zone 1-2 )
3 + 3 Rope Knees to Elbows
2 Rope Climbs
6 Minutes Cardio ( HR Zone 1-2 )
40m Offset Carry ( front rack & Overhead )
20 Sit-Ups

Deadlift 5-5-5-5-5-5-5-5

E2MOM x8, alt. between a & b:
a) AMRAP chin up / 6-8 assisted chin up
b) 6-8 sHSPU / feet on box HSPU / pike push up
- RIR 0-1

For time w/ Partner - YGIG, divide anyhow:
30-20-10 jumping split squat / step back lunge (1 leg = 1 rep)
30-20-10 v-up / sit up
- EMOM incl. 0:00: 3 syncro no-jump burpee

TC: 7min

Treenin flow: Jokaisella alkavalla minuutilla (myös treenin alussa) pari tekee 3 burpeeta, joiden jälkeen aloittaa/jatkaa kumuloimaan toistoja. Ensin 30 split squattia, 30 vatsaa, 20 split squat, 20 sit up jne. Burpeiden syncropiste yläasennossa.

Strict pull up & kipping pull up 2/2

Strict pull up
- asento
- voimantuottorytmi

EMOM 6
1. Pull up half way hold 10-20sec
2. Pull up top hold 10-20sec
+ 2-5sec viime viikkoon

Kipping pull up
- kip swing
- hip pop
- linkitys

Tabata 1: alt movements
- barbell supinated grip row
- barbell side bents

Tabata 2: alt. movements
- barbell supinated grip bent over top hold
- barbell OH hold march

AMRAP6:
6 db goblet squat
12 alt. db hang clean
24 DU / 40 SU

Rx: 22,5/15
Skaalaus: Valitse tupliin määrä, jonka pystyt tehdä max. 3 osassa / alle 30s. Käsipainoliikkeet pitäisi mennä putkeen melko mukavasti.