Warm Up
2 rounds
1-2 min cardio
10/10 single leg hip bridge (banded)
20 banded air squat (nauha polvien yli)
:20-30 Knee tuck hang
:20-30 HS or WW Hold

Strenght
3 x 15/20m sledge push for speed @80-90% efffort, push a bit more each round
rest 2-3 min bwn sets
2x8/10m sledge push for speed, add little weight for these!
rest 2-3 min bwn sets

Metcon
Emom 12
1) Toes to bars x 6- 8 reps / Kip knee raises x 10-15 reps
2) HSPU / Box hspu x 6-8 reps
3) DB Snatch x 8-12 reps
4) Single arm db oh lunges 5+5 reps

E2MOM x3:
12-9-6 Thruster (30/20)
6-9-12 Lateral bar over burpee

TC: 90s / interval.

Target: Weights should allow you to go unbroken and push the pace in thrusters.

Scaling option: Weights & Rep Scheme e.g. 9-6-3 & 3-6-9

HEAVY WEEK 3/9

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WARM UP n. 10min

2 rounds: no shoes

12 BACK EXTENSION / REVERSE HYPER
12 CRUNCHES with PLATE PULLOVER
6 GOBLET SQUAT *7-10 cm platform under the heels
20sec WALL HANDSTAND HOLD

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MUSCLE SNATCH + SNATCH PRESS + SNATCH PUSH PRESS
3-4[3+3+3]@up to 48-50% sn-%, rest between sets 2min

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HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
3-4[1+1+1+2]@up to 61-70% sn-%, rest between sets 2min

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CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + FRONT SQUAT+ JERK
1+2+2+1@barbell, 2-3[1+1+1+2]@up to 61-70 jerk-%, rest between sets 2min

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BACK SQUAT JUMP
4x3@30% bs-%, rest between sets 2min

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FRONT SQUAT + BACK SQUAT
3[2+3]@70-81% fs-%, rest between sets 3min

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FLOATING SNATCH PULL *full foot + TRAP PULL
3-4[4+2]@90% sn-%, rest between sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 SEATED LOW ROW *cable
8+8 BANDED 1-LEG DB RDL

Rest as needed

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SEATED LOW ROW *cable
video:

A1) Weighted jump with dumbbells 3x6

A2) single leg hops 3x(6+6)
A3) jumping push up 3x4
A4) explosive pull ups / ring rows 3x4

Peaking
Päivä 12

A.1) Hang snatch above knee
Singles adding weight for 12min

B.1) Power clean + power jerk
1+1 adding weight for 12min

C.1) Snatch grip deadlift
3×3 Heavy

D.1) Snatch grip romanian deadlift on Blocks Below knee
3×3 ass ripping heavy

E.1) Supinated barbel row
4×10 heavy

AMRAP 8 2KB
- punnerrus x 10
- rive x 10
- etukyykky x 10
- linkkari x 10

AMRAP 8 2KB
- vauhtipunnerrus x 10
- gorilla row x 10
- askelkyykky x 10+10
- polven nostot roikkuen x 10

AMRAP 8 2KB
- seesaw press x 10
- renegade row x 10
- kyykkyhyppy x 10
- hollowrocks x 10

EMOM10:
a) 5 deadlift (120 / 80 / 60-70% of 1RM) + 10 double db stoh (2x22,5 / 2x15)
b) 40 DU / 30s DU training / 60 SU

Target: Work 30-45s / interval.

Choose deadlift weights so, that you can do reps unbroken fairly easily (RPE < 5) when fresh.

EMOM12:
a) 5 deadlift + 10 s.a. db stoh
b) 40 SU / 20 SU / 30s DU training
c) rest

Target: Work 30-45s / interval.

Choose deadlift weights so, that you can do reps unbroken fairly easily (RPE < 5) when fresh.

2-4rounds:

8+8 seated press
10-20s L-sit hold