Warmup:
2 Rounds
5/5 Walking Lunges + World Best Stretch
5/5 Bulgarian Split Squat
1:00 min Rope Jumps
5 Box Jumps
5 Hindu Push Ups

10min Amrap
3 Wall Climp
10-20-30-40-50-60 Double Unders
20 Push Ups

3 Sets
R/L
10 DB Shoulder to Overhead + 15m Overhead Lunges
Rest 1:30-2:00 Between Sets

For Time:
32-24-16-8
Cal Echo Bike
Box Jumps

2Sets
100m Sandbag Carry (bear Hug)

Warmup:
Clean & Jerk Warmup:
3 clean hi pull
3 muscle clean + 3 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
Warmup2
3 Rounds
5 Dubbbel Squat (workout weight)
3 bar over burpee

For Time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees (tasajalkahyppy)

M: 2 x 22,5kg N: 2 x 15kg / alle 18v 15/10kg

*jos et kerkeä alle timecapin a:osiota, kokeile silti b:osio, mutta 5min aikaikkunalla.

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Warmup 1
2 Rounds
10 Good Morning Squat
10 Kyykky + kierto
10 Olkakierrot
5 Knee raises / t2b
5 Ring Row / Pull Ups

Warmup 2:
3 Rounds

4 Thruster (workout weight)
3 C2B / Jumpping Pull Ups

33-27-21-15-9 reps for time of:
Thrusters (42,5/30kg) ale 18v 30/20kg
Chest-to-bar pull-ups / Jumpping Pull Ups

Time cap: 20 minutes

Workout 18.4
For time:
21 deadlifts M: 102,5 / N: 70kg / alle 18 60/42,5kg
21 handstand push-ups
15 deadlifts,
15 handstand push-ups
9 deadlifts,
9 handstand push-ups
21 deadlifts, M: 142,5 N: 92,5kg / alle 18 80/ 60kg
15m handstand walk
15 deadlifts,
15m handstand walk
9 deadlifts,
15m handstand walk

Scalled:
Hspu - Hand Release Push Ups
HS Walk - Bear crawl

Time cap: 9 min.

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 POWER CLEAN FROM THE DAY

BUILD HEAVY 1RM SQUAT CLEAN 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 POWER SNATCH FROM THE DAY

BUILD HEAVY 1RM SQUAT SNATCH 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 CLEAN & JERK

BUILD HEAVY 1RM FRONT SQUAT