AMRAP 10

2-4-6-8-10...etc
Push-Ups
Air Squats
Sit-Ups
Burpees

LOAD

2-3 rounds, 60-sec rest between rounds.

Plate Y’s in high kneeling position – Ensuring only arms move, avoiding arching in back. This can also be performed 1 arm at a time. For added challenge, attempt performing in a deep squat position - 15 reps.

Tempo Back Squat

3-3-3-3-3-3, every rep 1. sec on bottom.

Go Every 2:30

Warm Up (15-20 min)
2 rounds
2 min cardio
5 romanian deadlift
5 hang power cleans
5 front squat
5 push jerk

:40 Plank Hold
then weightlifting skill for few minutes and start working sets

Strenght (20 min)
Power Clean & Push Jerks 5x5reps, building in weights
rest 1.5-2 min bwn sets

Partner Metcon
15 min amrap, you go i go!
15 hang power cleans
15 front squats
30 ring rows
30 V-Ups

Warm up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then some squat/overhead position mobility and barbell warm up
2 sets
5 snatch deadlift + 5 high hang muscle snatch
5 snatch grip push press (2-3 sec hold at top on each rep)
3 snatch balance (pause on low catch 2-3 sec and up) eli älä päästä ihan kyykkyyn
3 OHS and pause 2-3 sec at bottom of each rep

Strenght
Snatch Balance + Overhead Squat 6x2+2 reps @50-85% of 1rm snatch
rest 1.5-2.5 min bwn sets
Pause on knee power snatch 4x3reps@40-65%
rest 1.5-2.5 min bwn sets
Power Snatch 8x3 @70-80% of 1rm
go new set every 1 min 30sec.

Metcon
2 sets
8 min amrap
3 rounds
1 min max double unders (or cap 80 du)
20/16 cal ski erg and masters 45+ 18/14 calories
then remaining time do max reps of burpee box jump overs
rest 4 min bwn sets
tavoite ois aina saada vähintään 15+toistoa kasaan.

LOAD

2-3 rounds, rest 60-sec between rounds.

Lying face-down overhead lifts with wooden dowel – Maintaining trunk control/tension, not allowing back or upper body to arch off the ground. Small weight can be added to dowel if possible – 15 reps, 3-sec hold at the top.

Rest day - what did you do?

Arm circles ×10/10
T-shape arm sircles 10/10
T-shape arm rotations × 10
Elbow circles ×10/10
Wrist circles ×10/10
Cat & cow ×10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Cossack squat×10
Kneeling jump ×10

A.1) No feet close grip snatch
~10min ×2 reps

B.) Snatch balance + ohs
1.) Build to a heavy set of 1+3
2.) Then do 3×1+3 @90%

C.1) Back squat w/1.rep double bounce
5×3 @75%

D.1) Push press
5×4 @70%

Warm up: 3-4 rounds
5 kangaroo squat
10 air squat + cross kicks
5 burbee
*
20emom
1) 10-15 burbee
2) 15-30 air squat

Warm up: 2-3 rounds
5 inch worm + push up
5 burbee
10 mountain climber
10 squat jump
*
20emom
1) 20-40 mountain climber
2) 15-30 air squat