Weighted dips 3x3

Warm Up
3 min easy cardio machine

2 Sets
5 Scorpion Pec Stretch (per side)
8 Cossack Squat (per side)
10 Side Plank Clamshell (per side)

Accumulate 1 minutes in Supinated Passive Hang (stretching lats)

2 Sets
5 snatch pull/high pulls
5 Power Snatch (empty bar)
5 Overhead Squat (empty bar)
5 sharp Box Jump (60/50cm)

Weightlifting
3 sets
3 Squat Snatch @60-65% 1RM Snatch
2 Squat Snatch @65-73% 1RM Snatch
1 Squat Snatch @70-80% 1RM Snatch
rest 30-45 sec bwn 3+2+1 rep sets and 2-3 min after full set.

Metcon
2 x 2 rounds / 2 min rest after 2 rounds and repeat
15/12 calories rowing OR 12/10 cal air bike
30-45 double unders
6-8 double kb thrusters @2x12-16/16-24kg's

Accessory Work
3 Sets
10 GHD Hip Extension w/10 second pause at the top of the last rep.
:15 Copenhagen Plank (each side)

Cool down
perform 10-15 minutes of zone 1-2 bike erg / jog / light sledge pulling

Penkki 3x3x80%
-3s stopit

Vipunosto taakse yhdellä kädellä 3x10-15 / käsi
-saa olla aavistuksen ”ruma tekniikka”

Sotilaspenkki käsipainoilla 3x15-20

Takaolkapääsoutu 4x25

Hauiskääntö myötäotteella 3x20

Teams of 4
2x16min ON/3min OFF

Max Calories
A) SkiErg & BikeErg
B) Echo Bike & Row

Kyykky 4x4x75%

Leuanveto 5x5-8 TAI Ylätalja 5x8-12
-vastaote

Jalan loitonnus kumpparilla 3x20 / puoli

Vatsarutistus jalat suorana 1x50

Warm Up
2 sets
1-2 min cardio
10+10 banded side steps
10m Banded Bear Crawl (kevyt pakaranauha ranteiden yläpuolelle ja veto päällä)
15 hollow rocks

Accumulate 1 minutes in Supinated Passive Hang (stretching lats)

2 Sets
5 strict press (empty bar)
5 tall push jerk (empty bar)
3 split jerk
5 sharp Box Jump (60/50cm)

Weightlifting
3 sets
3 Push Press + 3 Push Jerk+ 1 Split Jerk @60-65% 1RM Push Press
2 Push Press + 2 push jerk + 1 Split Jerk @65-73% 1RM Push Press
1 Push Press + 1 Push Jerk + 1 Split Jerk @70-80% 1RM Push Press
rest 2-3 min after full set

Metcon
30 deadlifts @75/50kg
20/15 pull ups
20/15 HR push ups
20/15 toes to bars
50/40 calories ski erg
20/15 toes to bars
20/15 HR push ups
20/15 pull ups
30 deadlifts @75/50kg
RX/MASTERS or SCALED
target pace 70-80%,

Accessory Work
3 qiant sets of
12-15 LU-raises
12-15 tempo barbell bicep curls @10/15kg barbell
12-15 behind neck standing db tricep turn
rest 2-3 min

Penkki 2x2x87,5%

Kyykky 4x4x77,5%

Vauhtipunnerrus Max3
Kapea penkki 3x5 (50-60-70%) 80% x amrap
2lankun penkki stopeilla 3x5 AHAP
-valitse 1 liike (eri mitä viime viikoilla)

3x3 Clean Pull @ 110% of Max Clean

Jefferson Curl 3x20

Sit Ups 3x20

Kyykky 5x6x70%

Bulgarian Split Squat 3x20 / jalka

Stoppiveto 3x2 (55-65-75%)

Maastaveto 80%x5, 85%x3, 90%x1

Kohautusvedot aka ”Power Shrugs” 5x5 AHAP

Lisäpainolankku 3x30s