EMOM5
Power clean
High hang power clean
Hang power clean
2 jerk

E90s
Hang Clean & Jerk
Clean & Jerk

E2min
Clean & Jerk

Warm Up
2 rounds
2 min cardio
10+10m banded side steps
10+10m banded monster walk
8-10 banded dynamic squat strech
8-10 push up to downdog

Barbell warm up x 2 times (ei tartte kirjata taululle, voi vetää oman lämpän)
5 snatch grip deadlifts
5 high elbows from hip
5 muscle snatch
5 press behind neck
5 power snatch
5 ohs
rest 30-45sec
5 clean deadlifts
5 high elbows
5 hang power clean
5 front squat
5 split jerk

Weightlifting
Emom 8
Power snatch + Snatch balance + ohs @50-70%
rest 5 min
Emom 8
Power clean + front squat + split jerk @50-70%

Accessory Work
3 sets for quality
5 sharp box jumps to 50/60cm
10 kb swings (fast @16/24kg)
15 abmat sit ups
rest 2-3 min bwn sets

Optional Extra
Cool down
2-3 min light cardio
30-45s pigeon pose strech R/L
30-45s forearm strech R/L
1:00 cobra to downdog pose alt time

Warm up
2 rounds
1 min row
10 wall squats
5+5 squat strech
5 push up to downdog pose
then some barbell prep on your own

Strenght
Flat Foot Hang Snatch 3x1+2reps@35-45%
Hang Snatch + Snatch 4x1+1reps@50-65%
1 Snatch@70-75%, rest 30s, 3 Power Snatch@60% x 4 sets
rest 1.5-2min bwn sets
then
Hang PC + Clean + Slow extrentic Push Press + jerk 3x1+1+1+1reps@35-45%
Hang Power Clean + Slow Extrentic Jerk + Clean& Jerk 5x1+1+1+1reps@55-70%
Clean&Jerk@75%, rest 30s, 3+1reps@60% x 4 sets
rest 1.5-2.5 min bwn sets

Metcon
3xtabata workout , 1 time each machine
row, ski and air bike. Lasketaan intensiteettiä niin että ainoastaan käytetään vauhtia ns.5km pr
pace tahdissa eli nostat teholle jota voit pitää 20 min yllä.
4 min rest bwn tabata. total time 20 min.

Maastaveto 5x5
-apinaote
-niin iso paino mitä pysyy näpeissä

Bulgarian Split Squat 3x10 / jalka

Niskantakaapunnerrus 5x10
-penkkiote
-keskiraskas, jos olkapäissä tuntuu pahalta, tee kevyemmin

Vasarakääntö käsipainolla 3x10-15 / käsi

Kylkilankku-ralli 10 toistoa, 30s pito, 10 toistoa, 20s pito, 10 toistoa, 10s pito
-tee ensin toinen kylki, hyvä huili ja sitten toinen
-3 kierrosta

6 x 3min on - 3min off:
a) 10/7 cal ski / bike erg
10 air squat

b) 10 burpee
10 sit up

c) 10/7 cal air bike
10 box jump over (60/50)

Each movement completed = 1 rep. Result = total reps.
Target RPE 8.

For Time w/ Partner:
400m Run (syncro)
15 Abmat Sit-ups (syncro)
30 Front Squats 60/42kg (split)
800m Run (syncro)
15 Abmat Sit-ups (syncro)
30 Front Squats 70/50kg (split)
400m Run (syncro)
15 Abmat Sit-ups (syncro)
30 Front Squats 80/56kg (split)

• Sit-ups: Hook your feet together with partner from the ankles and sync on top by clapping your hands together

2:30 on - 0:30 off, 3 rounds:
a) run
b) bike/ski erg
c) 2rds: 4-8 burpee over obstacle - 8-12 push up - into AMRAP carry (anything, anyhow)
d) air bike
e) row

Warm Up
3 rounds
1 min run
10 banded good morning
10 ring row and 10sec hold on last rep
15-25 sec of ring support or Dip hold
6-8 kip swings on rings

Gymnastic
Every 30-45 sec for 10-12 times
1-2 ring muscle ups or drill you have used

Strenght
Muscle snatch 3x12-15reps@30-35%
TNG power snatch + 0HS emom 5 : 4+3 reps @63-65'% of 1rm (laske power snatchista)
2x2+3x1reps of snatch @70-80%

Skill Metcon
Emom 12
odd : 40 sec of easy/moderate pace air bike
even : 6-10 reps of strict hspu

Accessory Work
2-3x12+12 single arm db press (Seated)
2-3x12+12 single arm rear delt row
2-3x30 weighted medball twits + 10-15 knee tucks
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio (bike erg or fast walk/light jog)

IN TEAMS OF 2...
AMRAP x 20 MINUTES
30 Power Cleans
2 x Stairs / 400m Run
50 Anchored Sit-up Throws to Partner
100 Double Unders / 200 Single Unders
- Split work as needed except the sit-ups!

1+1+1@6/10 rpe
1+1+1@7/10 rpe
1+1+1 @7.5/10 rpe
1+1+1@8/10 rpe
1+1+1@8.5/10 rpe
*Pause 1 sec at receiving position