Warmup:
10/10 Banded Side Steps
10/10 Banded Front – Back Steps
10 Banded Hip Extension
10/10 Banded one leg Hip Extesnion
10 Banded Squat

Warmup2:
Barbell Warmup

BUILD HEAVY 1RM CLEAN & JERK

BUILD HEAVY 1RM FRONT SQUAT

A:
Warmup:
10/10 Banded Side Steps
10/10 Banded Front – Back Steps
10 Banded Hip Extension
10/10 Banded one leg Hip Extesnion
10 Banded Squat
.
Warmup2:
Barbell Warmup

BUILD HEAVY 1RM OVERHEAD SQUAT FROM THE DAY

BUILD HEAVY 1RM BACK SQUAT FROM THE DAY

Warmup:
10/10 Banded Side Steps
10/10 Banded Front – Back Steps
10 Banded Hip Extension
10/10 Banded one leg Hip Extesnion
10 Banded Squat

Warmup2:
Barbell Warmup

BUILD HEAVY 1RM DEADLIFT FROM THE DAY

BUILD HEAVY 1RM SHOULDER PRESS FROM THE DAY

Warmup: 2 Rounds
10 Olkakierto
5 Hindu push ups
10 Hollow Rock + 20s Hollow Hold
5 Ring Row
10-15 Banded Lat Pull Down

4 x
3 x 5 Beat Swing + Stop + 5 Beat Swing

4 x
3 x 3 Beat Swing + 1 Kip Swing

4 x
3 x 3 Beat Swing + 2 Knee Raises

Accessory:
2-3 Sets
6-10 Hanging Pull Down
6-10 Elevated Ring Row
12-15 Banded Lat Pull Down

AMRAP 15
25/20 Cal Row
30 V-Ups

Warmup:
Clean Warmup:
3 Clean Pull
3 Muscle Clean + Shoulder Press
3 Pause Front Squat + 3 Push Press
3 Power Clean + Front Squat
3 Hang Squat Clean + 3 Push Jerk
3 Squat Clean + 3 Split Jerk

5 x Every 2:30
1 Squat Clean + 5 Push Jerk 75-85%
2 Squat Clean + 4 Push Jerk
3 Squat Clean + 3 Push Jerk
4 Squat Clean + 2 Push Jerk
5 Squat Clean + 1 Push Jerk
*kaikki samalla kuormalla 75-85% Clean & Jerk Maksimista

5 x 3min
1. 8 Wall Walk + Max Cal Echo Bike
2. 7 Wall Walk + Max Cal Echo bike
3. 6 Wall Walk + Max Cal Echo Bike
4. 5 Wall Walk + Max Cal Echo Bike
5. 4 Wall Walk + Max Call Echo Bike
Tulos: Max Cal`s

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift 50%
Devill Press 22,5 / 15-10kg
Time Cap 12:00

T3
Snatch Warmup:
3 Snatch Pull
3 Muscle Snatch
3 Overhead Squat
3 Power Snatch + Oh-Squat
3 Snatch Balance
3 Hang Squat Snatch
3 Snatch

Overhead Squat
5-5-5-3-3-3-1-1-1
Every 2:00 min new Set. (lisää painoa tarvittaessa sarjojen välissä. )

3 Rounds
1min Elevated Ring Row (laske vain toistot joissa renkaat osuu rintakehään)
1min Overhead Squat (50-60%)
1min Double Unders
1min Power Snatch
1min Target Burpee (10cm )
1min Rest

Accessory:
2-3 Sets
6-10 Banded Push Ups
6-10 Banded Pull Ups
10-12 Skull Crusher
10-12 Seated Zottman curl DB

Warmup: 2 Rounds
10 Olkakierto
5 Hindu push ups
10 Hollow Rock + 20s Hollow Hold
5 Ring Row
10-15 Banded Lat Pull Down

4 x
3 x 5 Beat Swing + Stop + 5 Beat Swing
4 x
3 x 3 Beat Swing + 1 Kip Swing
4 x
3 x 3 Beat Swing + 2 Knee Raises

Accessory:
2-3 Sets
6-10 Hanging Pull Down
6-10 Elevated Ring Row
12-15 Banded Lat Pull Down

For Time:

Buy In:
50 V-Ups

10 Cal Echo Bike + 5 Rope Climb (istuen tai selinmakuulta seisomaan ja samanlai alas)
20 Cal Echo + 4 Rope Climb
30 Cal Echo + 3 Rope Climb
40 Cal Echo + 2 Rope Climb

TC: 15min