Warmup:
1-2 Rounds
3/3 Maailman Paras
5/5 Pakaravenytys + kierto
5 Mittarimato + Punnerrus
5 Hindupunnerrus
5-10 Ring Row

4 Settiä
5-7 Strict Pull Ups (kuminauhalla tarvittaessa)
5-7 Ring Row (korokkeelta)
1:30 – 2:00 palautus

4 Settiä
5-7 Pike Push Ups (box/standing)
5-7 Behind The Neck Shoulder Press
1:30 – 2:00 Palautus

Every 2:00 x 5
5 Dumbbel Bench Press
5 Deadlift 70-75%

Core: 2-3 Settiä
10-15 Hollow Rock + 30s Hollow Hold
1:00 rest
8-12 Leg Raises + 30s Flutter Kick
1:00 Rest

Warmup: 1-2 Rounds
1:00 Rope Jump (any how)
1:00 Row (nouseva teho)
10 Walking Lunges
5 Push Ups
10 Hanging Shrugs

3-4 Settiä
8-12 Kip Swing
6-10 Jumping Pull Ups
1:30 -2:00 palautus

3-4 Settiä
5-8 Toes To Bar
15-20 Banded Lat Pull Down
1:30 – 2:00 Palautus

Core: 2-3 Settiä
30-45 Ring Plank
10 Voimapyörä (tangolla) tai 60s Liikkuva Lankku
1:30 palautus

Warmup: 1-2 Kierrosta
10 Walking Lunges
10 Skorppari
10 Olkakierrot päinmakuulla
5-10 Ring Row
1:00 Rope Jump

3-4 Settiä
Max toistot Kipping Pull Ups
8-12 Kip Swing
1:30 palautus

EMOM 10
A: 5-7 Ring Row
B: 4-6 Ring Pull Ups

3 Settiä
10/10 Dumbbel Row (seisten)
15-20 Banded Lat Pull Down
8-12 Hanging Shrugs

Amrap 5
200 Double Unders
-Rest of time-
Max reps of Sandbag over shoulder
*jos tuplissa kestää, niin tee 4:00 asti ja sen jälkeen loppuaika sandbag

Warmup:
*kevyt viikko, joten painot sellaiset 50-60%, keskitytään enemmän tekniikan harjoitteluun

3-4 Toistoa - Snatch Warmup

Snatch Pull
Muscle Snatch
Pause Overhead Squat
Power Snatch + Overhead Squat
Snatch Balance
Hang Squat Snatch
Squat Snatch

Pause Overhead Squat
4 x 3 (3s pause pohjassa)
2:00 palautus

Snatch Drop
4 x 3
2:00 palautus

Squat Snatch
3 x 3
2 x 2
2:00 palautus

Core: 2-3 Settiä
10 Leg Raises (hallittu lasku)
20-30s Hanging Flutter Kicks
1:30 palautus

Warmup: Clean + Jerk
3-4 Toistoa

Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squat clean + Push Jerk
Squat Clean + Split Jerk

Split Jerk (50-60%)
3 x 3
2 x 2

Hang Squat Clean (polven yläpuolelta)
3 x 2
3 x 1

Hs Skilss: 2-3 Settiä
6-10 Weight Shift
1:00 rest
6-10 Shoulder Taps
1:00 Rest
1-3 Plate Wall Walk
1:00 Rest

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

Warmup:
Clean + Jerk Warmup - 3-4 Rep
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squat Clean + Push Jerk
Squat Clean + Overhead Squat

Total II
Find 1Rm
Clean

Bench Press

Overhead Squat

TC: 30

1Rm Bench Press

Find 1Rm Overhead Squat

Warmup:
Clean + Jerk Warmup - 3-4 Rep
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squat Clean + Push Jerk
Squat Clean + Overhead Squat

Find 1Rm Clean & Jerk in 10min