Metcon
30min for quality (A,B,A,B..)
A: 3rds
Ergo 10cal/ Run 2rds
Box step up 10
Push up 10
B: 3rds
Ergo 10cal/ Run 2rds
Walking lunge 10
Ring row 10

Tempausveto
3sarjaa
-3 @90%

Rive ja työntö

AMRAP 6
1-2-3-4..reps of:
Wall walk
Oh squat @40/30

Rest 3min

AMRAP 5
2-4-6-8...reps of:
Double kb deadlift @2x 20/16kg
Push ups

Rest 3min

AMRAP 4
12-11-10-9... reps of:
Burpee to target
T2b

Clean and push jerk one rep max.

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch with empty barbell as you like 5-10 minutes total time

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
tempo snatch + snatch (pause on receiving position)
3x2+1reps @60-70%
snatch
5x (75-85%x1, rest 15-20sec 75-85%x1, rest 15-20sec 75-85%x1)
rest 1.5-2.5min bwn sets

rest few minutes and start clean&jerk training

power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
slow clean + squat clean +split jerk (pause on catch)
3x1+1+2reps @60-75%
squat clean + split jerk
5x (75-85%x1+1,rest 20-30sec 75-85%x1+1)
rest 1.5-2.5 min bwn sets

Metcon (80-85% effort)
4 sets 2 min on / 1 min off
odd : 8-12 heavy db snatch + amrap of burpee box jump overs 50/60cm
even : 8-12 heavy db power clean&jerk from hang + weighted box step overs with single db on shoulder

Ring Push-Up 3x8

2x 18min ON/90sec Rest

Teams of 3

A) Row
🔽
Echo
🔽
Rest

B) Ski
🔽
Bike
🔽
Rest

Teams of 5

35min

Row
Bike
Ski
Echo Bike
Rest

Switch places after every 30/23 Cal on the Row

Every 3 mins for 30 mins do:
15/12 Machine Calories
50 Double Unders / 75 single under
10 Dumbbell Push Press, 2x22.5/15 kg
Remaining time is rest!

Extra:
KB Turkish Get-up 3/3-2/2-1/1

Use the heaviest weight you can for each set.
Rest as needed between sets.