Warmup:
5min Tempauksen harjoittelua (keppi/tanko)

3x
16 Elevated Front Rack Lunges
10/10 YSJMV
10-12 Pohjenousut

3 x putkee
10 Vinopenkkipunnerrus käsp
10 Incline Push Ups

3x
10 Kulmasoutu käsp.
10 Kapea Penkki
10 Ring Row Box

2-3 x
10 Skull Cruscher
10/10 Biceps
10 Dippi boxilta
10/10 Biceps

Warmup:
1:00 Maailman Paras
1:00 Lantion Ojennus kyykystä
1:00 Punnerrus + Ojennus
1:00 Otteen irrotus roikkuen

3-4Sets
5-7 Desific Pike Push Ups (box)
5-7 Box Pike Push Ups
5-7 Standing Pike Push Ups
max reps of Handstand Push Ups (kipping)

Accessory: 2-3x
3/3 Trukish Get Up
10-15 Barbell Sit Ups
15-20 Voimapyörä / Liikkuva Lankku

40 Ghd
4 Rope Climp
40 Pistols
30 Ghd
3 Rope Climp
30 Pistols
20 Ghd
2 Rope Climp
20 Pistols
10 Ghd
1 Rope Climp
10 pistols
tc:20min

Warmup:
3-4 Reps
Snatch Pull
Muscle Snatch
Oh Squat
Power Snatch + Oh Squat
Snatch Balance
Hang Snatch
Snatch

Hang Squat Snatch + Squat Snatch
3 x 2 + 1 75-80%
3 x 1 + 2 80-85%

Snatch Balance
4 x 3

4 Rounds For Time:
3 Power Snatch
6 Overhead Squat
9 Box Jump 30/24 - 24/20

*paino 70-75% Power Snatchistä

Warmup:
10min Amrap
10 Maailman Paras
10 Pakaravenytys + kierto
10 Olkakierto
1:00 Shuttle Run (nouseva teho)

”mikkos Triangle”

EMOM 39
1min Row
1min Ski
1min Echo
1min Rest

Tulos: Calorit Yhteensä

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

Find 1RM Snatch in 10:00

Find 1RM Back Squat in 10:00

50 Box Jump 30/24
50 Pull Ups
50 KB Swing 2/1.5 pood (32/24kg)
50 Pistol Squat
50 Toes To Bar
50 Push Press 42,5/30kg
50 V-Ups
50 Wall Ball Shots
50 Target Burpee
50 Double Unders

Timecap 30:00

Warmup:
30s Worl Best Stretch - 30s Hip Extension
30s Hindu Push Ups - Punnerrus + Ojennus
30s/30s Ring Row-pull ups / Push Ups
30s Half Burpee

Max Reps of Strict Pull Ups - Banded Pull Ups - Ring Pull Ups

Rest 5:00

Max Reps of Pull Ups (Butterfly/Kipping) - Toes To Bar - K2E/Knee Raises - Ring Row

400m Run for Time:
(200m)

2:00-3:00 Rest

Then "Helen"

Warmup:
2 Rounds
3 Muscle Clean
3 Pause Front Squat
3 Power Clean + Front Squat
3 Hang Squat Clean
3 Hang Clean
3 Squat Clean

3 Shoulder Press
3 Push Press
3 Push Jerk
3 Split Jerk

Find Heavy 1RM Clean & Jerk in 10:00