3-4 rounds for quality:
10 Hollow Rocks
10 Banded Pallof Presses, L+R
10 Deadbugs (2=1)
10 Figure 4 Crunches, L+R
10 Tuck-ups To V-ups
- Rest 20sec btw movements, 1min btw rounds

Warm Up
3 rounds
1 min row or ski
3-5 inch worm + push ups
6-8 scapula rolls + 3-5 strict pull ups
6-8 box jumps
6-8 alt hand db power cleans

Strenght&Condtinioning
Bodyweight Lynne
10-9-8-7-6-5-4-3-2-1 reps
Strict Pull Up or Chin Up
Ring Push Ups / Push Up

Accessory Work
3 sets
16-24 alt hand bicep curls with dumbbells + 8-12 skull crushers with barbell
rest 1.5-2 min bwn sets

Metcon
Every 4 min for 4-5 rounds (16-20mins)
10-15 toes to bars
8-10 burpee box jumps overs 50/60cm
4-6 sandbag cleans @35-45/45-68kg

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

Warm Up
Foam rolling and Activation drills/streches as you like
then
2 rounds
1 min easy + 30s moderate + 15s fast ski
1 min easy + 30s moderate + 15s fast air bike

Metcon
2-3 sets, go new set every 10 minutes
21-15-9 reps
Calories Ski
Calories Air Bike
Women Calories 17-12-7
Masters 45+ / Scaled men go women RX calories and Masters women/scaled go 14-10-6 calories
time target is under 7 minutes each time and it should come with moderate-mod/fast pace.

Weightlifting
3 sets 2x snatch drop + 2 pause ohs @35-50% of 1rm
3 sets 2x flat foot power snatch + 1 flat foot snatch @35-50%
3-5 sets 2 power snatch + 1 snatch @55-75%
then
3-5 sets 3 power cleans + 3 front squats + 3 push jerks, build in 40-80% of 1rm power clean&push jerk

Midbody work
2-3 sets
25/25m suitcase carrying + 20-30 weighted russian twits with 5-10kg plate
rest 1 -2 min bwn sets

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

Warm Up
3 rounds
1 min row
10 gtoh + halo with plate
10 goblet squats
10-15 push ups
10-15 v-ups
2 wall walks

Strenght
Back Squat 10-8-6-4-2 reps
Build in weights, use range 40-80% of 1rm, rest 1.5-2 min bwn sets
Bench Press 10-8-6-4-2 reps
Build in weights, use range 40-80% of 1rm, rest 1.5-2 min bwn sets

Strenght&Condtioning
3-4 rounds
20m light/moderate heavy sledge push + 8 double db bench press
rest 1 min bwn rounds

Metcon
3-4 rounds
500m row
50 double unders
3-5 x (1 wall walk to wall facing shspu)

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

LIGHT-MODERATE WEEK 2/10

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WARM UP n. 15-20min

2 rounds: no shoes

12 ALTERNATING HAND PLANK TO DOWNWARD DOG with TOE TOUCH
5+5 1-ARM DB OH SIDE BOX STEP UP with LEG FLEXION *seiso sivuttain boxin vieressä, ulommalla jalalla astu boxille - boxin puoleinen jalka koukistuu eteen ylös terävästi, pidä koko liikkeen ajan boxin puoleinen käsi ylhäällä. Palauta koukistuksen jälkeen jalka takaisin lattialle ja sitten ulompi jalka. Aloita alusta.

12 DIAGONAL BAND PULL APARTS
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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VIDEO: ALTERNATING HAND PLAN TO DOWNWARD DOG with TOE TOUCH

VIDEO: DIAGONAL BAND PULL APARTS

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MUSCLE SNATCH + TALL SNATCH
2-3[2+2]@barbell, rest btw sets 1min

SNATCH + SNATCH ABOVE KNEE
2×2[1+2]@barbell, 1+2@50%, 2-3[1+2]@58%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + JERK *split jerk both side 1+1
2-3[2+2+2]@barbell, rest btw sets 1min

CLEAN + CLEAN ABOVE KNEE + JERK
2×2[1+2+2]@barbell, 1+2+2@50%, 1+2+2@60%, 2-3x2[1+1+1]@68%, rest btw sets 2min

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PAUSE BACK SQUAT - NO SHOES! *5sec stop and hold in the bottom
2x3@50%, rest btw sets 2min

BACK SQUAT
2x3@85%, rest btw sets 2min

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RDL *cl grip
3x3@80-86% jerk-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-15 ROMAN CHAIR SIT UP
15-30sec SIDE PLANK *both side
10-20 UPPER BACK EXTENSION

Rest as needed

video: ROMAN CHAIR SIT UP

video: UPPER BACK EXTENSION

2-4 rounds for quality, rest as needed
Accumulate 45-60s passive hang on high rings
8-12 ring push up / 15-20s top of a ring push up hold
8-12 + 8-12 kneeling kb halo

Voima
E3MOM, 4 rounds
Deadlift x5
-tangolla
-nouseva paino

WOD
For time:
15-12-9:
goblet squats
Box step-ups

8 sets of Snatch
Set 1: 3 @55%
Set 2: 2 @60%
Set 3: 1 @65%
Set 4: 3 @60%
Set 5: 2 @65%
Set 6-8: 1 @70%
- Rest 2-3min btw sets