*split jerk to the other side on the next set

1-2×2× 1+1@barbell, 1+1@up to 60%, 1+1@70%, 1+1@70%, jerk-%, rest btw sets 2min

1-2×3@barbell, 1@up to 65%, 1@72%, 1@72%, sn-%, rest btw sets 2min

A)
Emom 12
1) 45s Kone
2) 45s Viivajuoksu
3) 6 Ilmakyykkyä 12 vuorikiipelijää
4) Lepo
RPE 7-8

B)
2x 12min AMRAP/3min tauko

1)
24m burpee boardjump
12 Vauhtipunnerrusta tangolla
12 Kulmasoutu tangolla

2)
800m/1600m kone
10 Seinäpalloa
5+5 Askelkyykkyä pallo olalla

RPE 8-9

C)
Jähy

Easy kone
Rento roikunta
Rintalihasvenytykset

1) 10-15min HSW drills of coach's choice
- voit jakaa tasoryhmiin melko nopeasti, että edistyneet pääsee opettelemaan vaikka ramppia / paralleteilla kävelyä / esterataa...

2) E2:30 x4:
1-2 sets of HSW drill of choice (TC 60s)

into
a) 60s easy / moderate bike erg / row
OR b) 10/8 cal ski erg / echo bike + 10 push up (TC: 60s)
remaining time rest

• jos käsilläkävelyä menee <5m pätkissä TAI valitset itsellesi haastavan HSW-drillin -> A
• jos käsilläkävely luistaa -> B (hengästyttää enemmän sekä ristirasittaa samoja lihasryhmiä)

3) AMRAP15
Rx: 5m HSW + ramp / 5-10m HSW / 5-10+5-10 wall supported plate step up
10 T2B
15 kbs (24/16)
- rest 30-60s between rounds

Advanced:
10 T2B
15 heavy kbs (32/24)
5m HSW + ramp / 5-10m HSW
- rest 0-30s between rounds

Viime viikon tapaan valitse Rx jos vasta opettelet käsilläkävelyä tai valitset itsellesi haastavan HSW-skaalauksen. Jos taas kässäri rullaa, treenaa sitä hengästyneenä ja ristirasituksessa Advanced-versiolla.

Warm Up
3 rounds
1 min rowing
10 goblet hold lunges/curtsy lunges/ box step ups
5 pause plate ohs
10 hardened ring rows
20 hollow rocks

Strenght
Snatch Grip Push Press behind neck + PAUSE OHS 4x5+5reps@60-65-70-70% of 1rm snatch
rest 2-3 min bwn sets
4x superset
perform 15/12 calories mod/fast pace rowing and then
Thruster from ground 4x5reps@60-65-70-70% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-50-60-60% + 10 hammer/overhand grip dumbbell bicep curls
rest 2-3 min bwn sets

Metcon (80-85% effort)
8 min amrap of
50/40 calories of rowing @mod/fast pace
then remaining time
12 push ups or handstand push ups
12 toes to bars

rest 2 min

8 min amrap of
50/40 calories of rowing @mod/fast pace
then remaining time
8 bar facing or lateral burpee over bar
8 ohs @42.5/30kg

masters 45+/scaled can go 10+10 reps and 25/35kg on second piece.

Maastaveto korokkeelta 5x2 (70-75-80-85-90%)

Yhden käden kulmasoutu 4x15 / käsi

Sivutaivutus 2x20 / käsi

Partner WOD

8 x 4 min AMRAP with 1 min rest between rounds

Alternate between A and B

A
I Go You Go
30 sec ON/OFF Calories (different machine each round)

B.
I Go You Go
1 Burpee
2 Air Squats
3 Push Ups
4 Reverse Lunges
5 Wall Balls

SNATCH LIFT-OFF + HALTING SNATCH DEADLIFT

use straps, LIFT OFF - Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle. Stop when the bar reaches the knees and return to the floor. DL- keeping the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot. Hold this position for 2-3 seconds before returning the bar to the floor

2× 3+3@80-85%, 2× 3+3@85-90%, sn-%, rest btw sets 2min

24min EMOM
1.min row 8-16cal
2.min 10 DB snatches alt., rest of time max reps single unders
3.min rest

Strict weighted pull ups 7x1
– lepo 3min
– nouseva paino