Warmup:
2 Rounds
3 Snatch Deadlift
3 Snatch Pull
3 Power Snatch + Overhead Squat
3 Overhead Squat
3 Snatch Balance
3 Squat Snatch

Strenght:
4 Sets
Pause Snatch Balance + Overhead Squat + Snatch Balance
2 + 2 + 1 70-75%

Hang Squat Snatch (polven yläpuoli)
3 x 3 65-70%
3 x 2 70-75%

Snatch Pull
4 x 3 (100-105%)

Accessory:
3-4 Sets
8 Bench Press (raskas)
10 DB Biceps Curl
12 Icline DB Bench Press
14 Barbell Biceps

Warmup: Snatch
3 Snatch Pull
3 Snatch Hi Pull
3 Muscle Snatch
3 Overhead Squat
3 Power Snatch + Overhead Squat
3 Snatch Balance
3 Hang Squat Snatch
3 Squat Snatch

Technique:
Snatch Balance + Pause Snatch Balance
2 x 2 + 2
2 x 2 + 1

3-Position Snatch (lantio,polven päältä,lattia)
5 x 1 + 1 + 1

Accessory:
3 Sets
3 Sandbag Over Shoulder
5 Box Jump (korkea)

6min Amrap
6 Power Snatch 50-60%
6 Overhead Squat

Warmup: 2-3 Rounds
1:00 Row (nouseva teho)
1:00 Echo Bike Nouseva Teho
1:00 Ski (nouseva teho)

For Time:
1500m Ski 30%
40 Cal Echo Bike 70%
1200m Ski 40%
30Cal Echo Bike 80%
1000m Ski 50%
20 Cal Echo 85%
800m Ski 60%
15 Cal Echo 90%
600m Ski 70%
10Cal Echo 95%

Tulos = kokonaisaika

Cool Down ski/row/echo 10min

Warmup: 2 Rounds
10 Olkakierrot
5 Hindu punnerrus
5 mittarimato
10 Hanging Shrugs
5-10 Ring Row
5-10 Burpee Pull Ups

4 Sets
3-7 Strict Pull Ups (2s pito ylhäällä)
4-8 Ring Dips (2s pito ylhäällä)
Rest 1:30 Between Sets

4Sets
4-8 Jumpping C2B (3s jarrutus alas)
4-8 Hanging Pull Down (mahollisimman korkealle)
1:30 palautus

Accessory:
2 Sets
10 Leg raises (boxien välissä
30-45s L-sit
10 Knee raises (boxien välissä)

Amrap 7
2-4-6-8-10 etc.

Burpee Box Jump 24inch
Toes To Bar

Rest 3:00

4min Amrap
2-4-6-8-10 etc.
Unbroken Kipping Pull Ups

Warmup: 2Rounds
3 Snatch Pull
3 Muscle Snatch
3 Snatch Push Press
3 Overhead Squat
3 Power Snatch + Overhead Squat
3 Squat Snatch

Snatch Push Jerk + Pause Snatch Balance + Snatch Balance
3 + 1 + 3 60%
3 + 1 + 3 65%
2 + 1 + 2 70%
2 + 1 + 2 75%

Squat Snatch
Wave 1
5 Reps 60%
4 Reps 65%
3 Reps 70%
Rest 2:00 – 4:00
Wave 2
5 Reps 65%
4 Reps 70%
3 Reps 75%

HSPU Skilss:
4 Sets
1-3 Kipping Hspu (normaali)
1-3 Kipping Hspu (kapea, hartia levyinen)
Rest 1:30

Accessory:
2-3 Sets
10-15 Handstand Flutter kicks (wall facing)
8-12 Handstand Hip Extension) (selkä seinään)

Warmup: 3 Rounds
3/3 Maailman paras venytys
3/3 Pakarakierrot
3/3 Kierrot kyykyssä
5 mittarmato + punnerrus
5 Hindu punnerrus
20-30s Hs hold

For Time:
50 DB Lunges 2 x 15kg
15 Handstand Push Ups
40 Front Rack Lunges 2 x 15kg
10 Desific Handstand Push Ups (5-10cm)
30 Overhead lunges 2 x 15
5 Strict Hspu

Time Cap 30min

For time:
5 Rope Climp
5 Strict Pull Ups
3 Rope Climp
5 Strict Pull Ups
1 Rope Climp
5 Strict Pull Ups

Warmup: 10min Amrap
10 Walkin Lunges
5/5 Kyykky + kierto
5 Empty bar Front Squat
5 -//- power clean + jerk
5 Bar over Burpee
30s Echo Bike (nouseva teho)

Every 3:00 For 12:00
16 Cal Echo Bike
12 Front Squat 45kg

Rest 6:00

Every 2:30min For 10:00
15Cal Row
20 Bar Over Burpee

Rest 6:00

Every 2:00 For 8:00
40m Sled Push (kelkka + 20kg)
8 Power Clean + Jerk 45kg

5-10min Cool Down

Warmup: 2Rounds
3 Snatch Pull
3 Muscle Snatch
3 Snatch Push Press
3 Overhead Squat
3 Power Snatch + Overhead Squat
3 Squat Snatch

Snatch Push Jerk + Pause Snatch Balance + Snatch Balance
3 + 1 + 3 60%
3 + 1 + 3 65%
2 + 1 + 2 70%
2 + 1 + 2 75%

Squat Snatch
Wave 1
5 Reps 60%
4 Reps 65%
3 Reps 70%
Rest 2:00 – 4:00
Wave 2
5 Reps 65%
4 Reps 70%
3 Reps 75%

HSPU Skilss:
4 Sets
1-3 Kipping Hspu (normaali)
1-3 Kipping Hspu (kapea, hartia levyinen)
Rest 1:30

Accessory:
2-3 Sets
10-15 Handstand Flutter kicks (wall facing)
8-12 Handstand Hip Extension) (selkä seinään)

Warmup: 10min Amrap
10 Cal Row
10 DB Snatch (kevyt)
10 Cal Ski
20-30s Hs Hold
10 Walking Lunges

EMOM 30
A: 12 DB Snatch 15kg
B: 12 Cal Ski
C: 3-5 Wall Climp
D: 12 Cal Row
E: 15m Front Rack Lunges 30-42,5kg
F: 1min Rest

Cool Down 10min
Ski/Row/Echo