E1:30 x10 w/ partner, ygig, rotate each round (i.e. 5 rounds each):
3-5 power snatch
3-5 burpee box get over
6-10 air squat

Tavoiteaika ~60-75s/kierros.

Aloitetaan tempauksista, että saadaan teknisimpään liikkeeseen fokus tuoreimpana. Painot sellaiset, että tempaukset liikkuvat teknisesti hyvin ja joko nopeina ykkösinä tai tng-nostoina.

HUOM! Voit tehdä kumman tahansa treenin päivän kaikilla tunneilla.

Double unders

E2MOM, 5 rounds
5-40 Double unders
5+5 DB snatches alt.

LÄMMITTELY
Muscle clean + Etukyykky,
3 x 5+5

Raaka rive polvelta + vauhtipunnerrus,
3 x 4+4

Rinnalleveto + Työntö,
3 x 3+3

Nosta painoja lämpöjen edetessä.

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RINNALLEVETO + TYÖNTÖ

Raaka rive + työntö,
10 x (1+1) @ 60-65%
Nosta 1:15 min välein

ETUKYYKKY

2 x 2 @ 82%
3s paussi pohjassa
Nosta 2:00 min välein.

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BONUS
Apuliikkeet,

3 Kierrosta
8/8 1-Jalan suorinjaloin maastaveto
8-12 Tiukkaa polven nostoa / varpaat tankoon
8/8 Boxille askellus kahvakuulat eturäkissä
5-10 Leuanvetoa / ylätaljaa

:30s-60s lepo liikkeiden välissä. Keskiraskaat kuormat.

Set 1: 2 @65%
Set 2: 2 @70%
Set 3: 2 @75%
Set 4: 1 @80%
Set 5: 1 @85%
Set 6: 1 @90%
Set 7: 1 @90+%
- Rest as needed btw sets

*split jerk to the other side on the next set

1-2×2× 1+1@barbell, 1+1@up to 80%, 1+1@85%, 1+1@85%, jerk-%, rest btw sets 2min

1-2×3@barbell, 1@up to 82%, 1@86%, 1@86%, sn-%, rest btw sets 2min

Warm Up
2 rounds
2 min cardio
3-5 burpee pull ups
5+5 lateral box step up/ 10 box step ups alternating leg
20 bicycle crunch/20 alt leg v-ups
then movement prep for todays Metcon

Metcon (zone 3-4)
Emom 30 (3 rounds)
1) wall ball shots x 8-12 reps
2) kettlebell deadlifts x 8-12 rep
3) push ups x 6-8reps + ring row x 6-8 reps
4) db snatches x 8-12 reps (rx db)
5) rest minute
6) box jump, step down x 8-12 reps @50/60cm
7) weighted box step ups x 6-8 reps with rx db's
8) burpee pull ups x 3-5 reps
9) V-ups x 12-16 reps
10) rest minute

Cool down
5-10 min recovery bike / air bike / jog&walk

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
5 tempo ring row + 5 strict knee raises

Strenght
Snatch Balance + Pause Overhead Squat 4x2+3reps@65-75-75-75% of 1rm snatch
rest 2-3 min bwn sets
Clean Deadlift with straps+ Sharp Box Jump 4x5+5reps@85-95-95-95% of 1rm clean
rest 2-3 min bwn sets
Strict Pull Ups 10+8+6+4reps + 20-16-12-8 reps of push ups right after (hallittu tempo)
on pull ups, start with band or bodyweight and add weight as needed or try to do strict c2b.
rest 2-3 min bwn sets

Metcon (80-85% effort)
3 rounds of
8-10 tng power snatch @42.5/30kg
rest 15-25 sec
8-10 bar facing burpees
rest 15-25 sec

after 3 rounds of snatches and bfb's take 4 minutes rest and then

3 rounds of
8-10 tng power clean&jerks @42.5/30kg
rest 15-25 sec
8-10 bar facing burpees
rest 15-25 sec

Every 3 mins for 12 mins do:
6-8 (weighted) Chin-ups / 3 negatives , feet supported
6-8 Dips options : Ring/Box, feet supported box dip, DECLINE (negative) push up,

Notes: focus on quality, looking for clean reps, scale accordingly !

3x 10min ON/2min OFF

I Go-You Go

A) 12/9 Cal Row
8 DB Snatches

B) 10/7 Cal Ski
8 Wall Balls

C) 10/7 Cal Bike
8 Shuttle Runs