5Sets

Max cal Echo Bike
Every 2:00min
50% Max repseistä pistoolikyykkyjä tai air squatteja
6 Two handed Dumppell Snatch

*cal ylös

Accessory:
10/10 One handed standing dumppel row
10 Hanging Shrugs
15-20 Lat Pull Down

Snatch Warmup:
2 Rounds
3 Hi pull
3 muscle snatch
3 overhead squats
3 power snatch + overhead squats
3 snatch balance
3 squat snatch

2-3 Sets
1 Snatch Balance + 3 Overhead Squats(nouseva paino, lämmittely)

Hang squat snatch(polven päältä) + Snatch (pause kyykyssä)
5-7 x 1 + 1 65% (nouseva paino, jos failure niin jatka pelkkä tempaus jos failure niin nostot loppuu)

Back Squat
2 x 8 60%
2 x 6 65%
1 x 4 70-75%

3Sets
12 Front Rack Lunges
4-6 per side pistol squat or lateral box step ups

Accessory:
3Sets
10-15 Ghd Sit ups
10-15 Back extension (ghd)

Warmup:
1-2 Rounds
10 + 10 Olkakierrot
5 Hindupunnerrus
10 Hanging shrugs
5 Burpee + squat jumps
10 Ring row
10 cal echo

5Sets
Max cal echo bike
Every 2:00min (0:00 2:00 4:00 6:00 8:00)
1-2 Rope climp or 3-4 Seated rope climp
6 Devil Press 2 x 22,5-17,5kg / 15-10kg

*cal määrät ylös
rest 4min

Max cal of echo Bike
Every 2:00 min
6 C2B or 10 Ring row Box
3-5 Wall Climp

*cal ylös

Acessory:
2-3 Sets
10 Seated Strict Kb Shoulder press
30-60s Hs Hold

Warmup:
2 Rounds
3 Clean hi pull
3 muscle clean + shoulder press
3 Pause Front squat + push press
3 Power clean + front squat
3 hang clean + push jerk
3 clean + split jerk

Push jerk + Split jerk
3 x 3 + 2 (65% lähetään ja nousevalla kuormalla)
3 x 2 + 3 70%
3 x 1 + 4 75%

Hang squat clean (polven alta) + Squat clean
6-8 x 1 + 1 (nousevalla painolla 65%+, jos tulee epäonnistunut nosto niin nostot loppuu)

Upperpody:
4Sets
4-6 Ring pull ups
4-6 Strict pull ups (vastaote)
4-6 Toes to Bar

or

4-6 Ring row (box)
4-6 Ring row (myötäote olkapäihin renkaat)
4-6 Ring row (vastaote,kyynärpäät kylkiä pitkin)

Warmup:
2Rounds
5 Hindupunerrus
5/5 Scorpiooni
5 Push ups
5 Burpee
5/5 Kossak squat
1:00min Tuplat

5Sets
Max cal of echo bike
Every 2:00
50 Double unders
50% handstand push up maksimeista or push upeista

*cal ylös

5Sets
Max Cal of Echo Bike
Every 2:00min
10 Box Jumps 30/24
8 Dumbbel Hang sqaut clean + jerk 2 x 22,5 / 15kg

Cal ylös

4min rest

5Sets
Max cal Of echo bike
Every 2:00
50 Double unders
5 dumbbel hang power clean
7 Shoulder to overhead

cal ylös.

Accessory:
2-3sets
10 Dumppel Bench press
10 Biceps Curl
10 Weighted sit ups