”Etenee etenee”

AMRAP 36min YGIG

2-4-6-8..
KBS 24/20kg
Deadlift 42,5/35kg
Clean
STOH
T2B
30 cal ergo / 300m run together

2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 2x1x[1+1]@80%, jerk-%, rest btw sets 2min

Warm Up
3 rounds
1 min air bike
3-5 inch worm + push up
10-12 curtsy lunges/ cossack squats / jumping lunges
:20-30 knee tuck hold on pull up bar (myötä/vastaote)

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/4+4/3+3/3+3 reps@65-70-80-85% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@65-70-75-80% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@45-50-55-60% + 12-16 alt hand bicep curls with dumbbells
rest 2-3 min bwn sets

Metcon / strongman work
3-4 sets of:
20-25m sledge push at moderate heavy or 12-16 front rack walk lunges with RX db/kb's
sprint back to start
40-50m heavyish farmers carry @32/24 kg kb's
sprint back to start
40-50m sandbag bear hug carrying @40-45/55-70kg
rest 2-3 min bwn sets

Penkki 15x40%, 12x50%, 10x60%, 8x70%, 20x40%

Pendlay Row 5x6

Dippi 3xamrap tai Penkkidippi 3xamrap
-dippeja mentävä väh. 6kpl

Etuheilautus 4x25

5 kierrosta
14 kp rinnalleveto riipusta
12 askelkyykky kp eturäkissä
10 etunojapunnerrus

500m juoksu

3 kierrosta
14 kp rinnalleveto riipusta
12 askelkyykky kp eturäkissä
10 etunojapunnerrus

300m juoksu

1 kierros
14 kp rinnalleveto riipusta
12 askelkyykky kp eturäkissä
10 etunojapunnerrus

Aikaikkuna 25-35min

Kp 22,5/15/10kg

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of c&j barbell warm up
1st round) 5 Romanian DL+ 5 strict press + 5 tempo back squat
2nd round) 5 muscle clean + 5 push press + 5 pause front squat
3rd round) 5 clean pull/high pull + 5 tall clean (joka kerta allemenoa alemmas) + 3 push jerk / 3 split jerk

Weightlifting
8-10x1 clean pull + 1 power clean + 1 push jerk + 1 hang squat clean + 1 split jerk @35-80%
rest 1.5-2 min bwn sets

Strenght
In the hole front squat 4x5reps@65-70-75-80% of 1rm
rest as needed bwn sets

Metcon
2 sets @80-85% effort
2 rounds for time
4-6 strict hspu
4-6 sandbag cleans
10-12 wall ball shots

rest 2 min

2 rounds for time
4-6 wall facing hspu
4-6 sandbag on shoulder squat (first round right side/second round left side) (take bear hug squats if this feels shitty on your body 6-8 reps)
10-12 wall ball shots

2 min rest and repeat

time target is sub 3-4 min per 2 rounds

Outdoor partner workout

2 rounds for time
200+200m run
20+20 single arm KB hang clean 24/16
200+200m run
20+20 single arm KB hang snatch
200+200m run
20+20 single arm KB shoulder to overhead

EMOM 15

• 5 Power Snatch 65-70%Max
• 5 Pull Up / C2B + 40-60 Rope Jump
• 9/10cal Machine

24min EMOM
1.min Ski 8-14 cal
2.min Bike 8-14cal
3.min Row 8-14cal
4.min rest

EMOM 9 (3 rounds):
1: 1 BMU
2: 2 BMU
3: 3 BMU