3 STOH
Find 3 Rep Heavy of the Day

12min Time Cap

AMRAP 7

Box Step-Ups 24"/20"

2 Rounds:

AMRAP 7

Row 750/750m
KB Sumo High Pulls, 15 Reps 24/16kg
KB Squats, 30 Reps 24/16kg

Rest 3:00

AMRAP 7

Bike 1500/1400m
30 Box Step-Overs 24/20"
20 Burpees

Rest 3:00

Maastaveto 3x5x70%

Sjmv 15-12-10-8
-nousevat kuormat
-kantapäät yhdessä

SumoHighPull 3x10

AMRAP 15 min

10 Floor Bench 20/40 kg
10 V-ups
10 Goblet squat 10/15 kg
10 DB Snatch 10/15 kg

6 x 3 min AMRAP / 3 min rest

A) 3 min AMRAP
10 shuttle runs
10 pull ups

B) 3 min AMRAP
10 cal bike
10 pistol squats

Warm Up
2 rounds
2 min bike erg/ air bike
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
3 sets
8-10 back rack split squats (takajalka 15kg levyn päällä "korokkeena") (tempo 2 sec lowering down, no pause, up, 1 sec reset) (per side)
rest 1.5 min
8-10 banded strict pull ups (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
rest 1.5 min

2 sets
10-12 tempo goblet squat (kantapohjien alle 10kg levy korokkeeksi, etureisi painotus)
rest 1.5 min
10-12 chainsaw row (2 sec down, no pause, up, 1 sec hold at top) (per side)
rest 1.5 min

Metcon
For quality at 70-80% effort
3-4-5-6-7 reps of :
devils presses with rx dumbbells
15/12 cal bike erg at moderate pace after each set

rest 3 min

3-4-5-6-7
strict toes to bars
12/10 cal air bike at moderate pace after each set

Bench Press

5-4-2-1-1-2-3-4-5

Go every 2:30

*block/rack *split jerk to the other side on the next set

2×2@barbell, 2×3@70-75%, 3×3@75-80%, jerk-%, rest btw sets 2min

HEAVY+ WEEK 11/18

---

WARM UP 10-15min

Do your own 5 min warm-up

--

~10min 2 rounds : no shoes

5×/side GOBLET SQUAT with CRUSH GRIP plate ROTATIONAL DEADLIFT

5×/side WORLD's GREATEST STRETCH

5×/side SINGLE ARM ALT DEVILS PRESS

5×/side HIP AIRPLANE

10-12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

--

video: Goblet Squat with Crush plate Rotational Deadlift

video: World's Greatest Stretch

video: Single Arm Alt Devils Press

video: Hip Airplane 0:20

---

---

MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH PULL flat footed + SNATCH from BELOW KNEE + SNATCH *use straps
2×2× 1+1+1@barbell, 1+1+1@up to 81% // find your compleks best kilos of the day! Don't go to failure!, sn-% rest 1,5-2min

---

MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN PULL flat footed + CLEAN from BELOW KNEE + CLEAN + SPLIT JERK *split jerk 1+1 both side
2×2× 1+1+1+2@barbell, 1+1+1+2@up to 78% // find your compleks best kilos of the day! Don't go to failure!, jerk-% rest 1,5-2min

---

PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@40%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, *goal in theory ~5-6 reps, sn-% / ohs-%, rest 2-3min

---

FRONT SQUAT
3-4×3@80-85%, fs-%, rest 2-3min

---

video: pressing snatch balance

video: flat footed snatch pull

video: stepping split jerk balance - tee tarvittaessa hitaammin

video: tall split jerk

video: flat footed clean pull

---

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5-8× LU RAISES *plate

3-5×/side COSSACK SQUAT *weight or without

--

video: LU RAISES

video: COSSACK SQUAT

---

KEHONHUOLTOA!