Tempaus taskuilta
6x2 @nousu haastavaan painoon

Extra W: Hang power snatch + hang snatch
4-5x 2+1 @70-78%

Snatch pull
4x3 @~90%

day 4, 6x4 @ 80%

EMOM x 30 MINUTES
MIN 1 - :40 Run/Bike/Row/Ski
MIN 2 - :40 Barbell Curl to Press @ light
MIN 3 - :40 Run/Bike/Row/Ski
MIN 4 - :40 Barbell Thruster @ light
MIN 5 - :40 Static Hold Pick an Option
Options: Plank, Side Plank, Hollow/Tuck Hold, Wall Sit, Deadhang

COOL DOWN
FOR RECOVERY
15 Slow Arm Haulers
10 Cat/Cows
10 Alt. spiderman with twist
1:00 Child's Pose
1:00 Rebound Pose

5x3 Push Press @85%
- Pay attention to the final extension of the hips, that is the key!
- Rest 2min btw sets.

Kyykky 2x4x60%, 2x3x70%, 2x2x80%

Linkkarit 5x10

Vap.val takaketju-liike, valitse joka viikko eri
-suorinjaloin mave 5x10
-etuheilautus 5x20
-selkäpenkki 5x8-15
-reverse hyper 5x15-25

5-10-15-20…
Clean and jerk (42,5/60 kg)
Synchronized sit-ups
Synchronized box jump-overs

Scaled WOD
AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk
Synchronized sit-ups
Synchronized box step-overs

Deadlift

3-3-3-2-2-2-1-1-1

Go Every 2:30

Kyykky 5x5x50%, 1x60%, 1x70%

SitUps 5x10

Vap.val takaketju-liike, valitse joka viikko eri
-suorinjaloin mave 5x10
-etuheilautus 5x20
-selkäpenkki 5x8-15
-reverse hyper 5x15-25

Treeni 1
Warm Up
3 rounds
15/12 cal row
10 ring row
10-15 medball jump squat
10-15 hollow rocks

Strenght
Back Squats 10+10+8+8 reps@57-62-67-71%
rest 2-3 min
Front Squat 3-4x5 reps @60-65-1x2 @70%
rest 2 min

Metcon
3 sets , go every 6 min
400/500m row @5km pace
12-15 unbroken muscle snatch @25/35kg

Accessory Work
3x12/12 bulgarian split squat with db's
3x12/12 kb row @heavyish
3x15 reverse hyper
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio