2@up to 78%, rest btw sets 2min

Warm Up
2 rounds
2 min cardio
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / lateral box step ups
:20-30 sec quadtruped shoulder taps

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/4+4/3+3/3+3reps@light to moderate weight
rest 1.5-2.5min
Thrusters 8+8+6+6reps@add weight each set
rest 1.5-2.5min

Accessory Work
2-3 sets
8-12 weighted box step ups
16-20 kb gorilla row alternating hand
20-24 bicycle crunches
rest 2-3 min bwn sets

Kyykky 2x3x70%, 2x2x80%, 3x1 (85-90-95%)

Yhden käden kulmasoutu 3x20 / puoli

LÄMMITTELY
Muscle snatch + Valakyykky,
2 x 5+5

Raakatempaus polvelta + Snatch balance,
2 x 4+4

Tempaus + Polven alta tempaus,
3 x (2+2)

Nosta painoa lämpöjen edetessä.

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TEMPAUS

Tempaus + Polven alta tempaus,
5 x (1+1) @ 77-82%
3 x (1+1) @ 82-87%
Nosta 2:00 minuutin välein.

TAKAKYYKKY

4 x 3 @ 85-87%
Nosta 2:00 min välein

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BONUS

Apuliikkeet,

3-4 Kierrosta:
6/6 1-Käden pystypunnerrusta
6/6 1-Jalan romanialainen maastaveto
6/6 1-Käden kulmasoutu
12 Deadmarch pyöreällä selällä, kahdella käsipainolla.

:30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.

AMRAP 15, in Teams of Two

40 Hang to Hand KB Swing 24/16kg
50 Push-Ups
60 Sit-Ups
70 Air Squats

Split resp as you like.

Mobility Flow and Foam rolling for 15 minutes / movement prep as needed
then
Metcon (at 65-75% effort)
Rounds 1+2
4-5 min easy run + 2xshort hs walk (obstacle, pirouette or just walk/wall walks, resting 30-45s bwn set
Rounds 3+4
4-5 min easy ski + 2x1-5 ring/bar mu , rest 30-45s bwn set
Rounds 5+6
4-5 min easy run + 2x4-6 pistol squats, resting 30-45s bwn set
Rounds 7+8
4-5 min easy ski + 2x15-20 sec of drag rope du/normal du or 4-6 high box jump overs, rest 30-45s bwn set

älä mittaa matkaa kardiossa ollenkaan vaan keskity pitämään se pk 1-2 alueella vaan.

Penkki 3x85%, 2x90%, 1x95%

KapeaPenkki 3x6x70-80%

Vipunostot maaten 3x20
Band-pull-aparts 3x20
-superina

120sec on/ 90 sek off
3 rounds (A,B,C,D,A,B jne)

A)
4 Power Snatch 40/60kg
8 Bar over burpee
MR BMU

B)
60 DU’s
MR Hswalk (with pirouettes)

C)
8 DDB reverse lunge (17,5/22kg)
8 DDB Push Jerk
MR (S)HSPU

D)
12 T2B
12 V-UP
MR Ring dip/ Rmu

DELOAD WEEK

Every 90s for 4 rounds
1. 3 rope climb
2. 3 Turkish get-up right
3. 3 Turkish get-up left
4. Moderate/easy bike erg or echo bike

SNATCH LIFT-OFF + HALTING SNATCH DEADLIFT

use straps, LIFT OFF - Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle. Stop when the bar reaches the knees and return to the floor. DL- keeping the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot. Hold this position for 2-3 seconds before returning the bar to the floor

2× 3+3@80-85%, 2× 3+3@85-90%, sn-%, rest btw sets 2min