5 Sets
6-10 Tng Box Over Jump 24/20”
5 Back Squat
*pyri samaan painoon kuin edellisen viikon 5 x 5

Hi Hang Power Snatch + Power Snatch
4-5 x 1 + 1

Snatch Balance
2 x 3
3 x 2

For Time:
21 Sandbag Clean
21/18 Cal Echo Bike
15 Sandbag Clean
15/12 Cal Echo
9 Sandbag Clean
9/6 Cal Echo Bike

Tc: 11:00

PK Run or ”Pk” Swim
60min juoksu pk/pk+ 120-140sykkeillä
or
40min Swim
Pyri uimaan 40min mahdollisimman paljon
Ei lujaa, vaan kunhan vain uit. Mitä vähemmä taukoja sen parempi

Every 1:00 x 4

1 Squat Snatch 82%
Every 1:30 x 4

2 Squat Snatch 82%
Every 2:00 x 4

3 Squat Snatch 82%

Clean & Jerk

3 x 1 + 2

2 x 1 + 1

*päivän raskas kuorma .

Hanstand Skills:
10-15min
Handstand Walk

Piruets

Hswalk + Hspu
Free Hs Hold

AMRAP 9
10 Dumbbel Oh-Squat 32,5/25
20 Double Crossover
2 Legles Rope Climb / Rope Climb

Split Jerk
4-5 x 1 + 1 + 1
kaikki samalla kuormalla
(heavy as possible)
joka toiston jälkeen takas räkkiin ja rakennetaan uus nosto

Power Clean + Hang Power Clean + Squat Clean
4-5 x 1 + 1 + 1
rest 2:00 between sets
pyri tekemään kaikki samalla kuormalla

Pause Front Squat
4 x 3
*rest 2:00

For Time:
Buy In
40 Chest to bar Pull Up

3 Rounds
9 Shuttle Run 7,5m=1
18 Box Step Over 24/20” 1 x 22,5/15kg

Buy Out:
4 Hs Walk (7,5m =1)

Timecap 11:00

Chest to Bar = Pull Up = Pull Up = T2b = Ring Row
Hs Walk: 1 Hs Walk = 3 Wall Walk

Run or Swim

Run:
6-8 x 400m Run 80-85% teholla
Rest 2:00 
rest 2-3 between Sets
ota ajat ylös
Uinti:
6-8 x 50-100m
rest 2:00 
Jos uinti ei vielä teknisesti huippua niin valitse 50m. Jos enemmän uitu niin 100m

Overhead Squat
4-5 x 3

Squat Clean + Push Jerk
4-5 x 2

For Time:
5 Rope Climb (3legless + 2 normal or 5 normal)
8 Sandbag Clean
8 Sandbag Squat (olalla)
7,5m Sandbag Lunges (olalla)

3 Rope Climb (2 legless + 1 normal or 3 normal)
8 Sandbag Clean
8 Sandbag Squat (olalla)
7,5m Sandbag Lunges (olalla)

1 Legless Rope Climb or Normal
8 Sandbag Clean
8 Sandbag Squat (olalla)
7,5m Sandbag Lunges (olalla)

Timecap: 12:00

Accessory: 3 Sets
8-10 Dumbbel Bench Press
8-10 Ring Dip
30-45s Hanging Flutter Kick
35 KB Swing 32/24kg

Every 1:00 x 4
1 Power Clean 85%
Rest 2:00
Every 1:30 x 4 
2 Power Clean 85%
Rest 2:00
Every 2:00 x 4 
3 Power Clean 85%

Split Jerk
1 x 5
4 x 2
*ei tng

18min AMRAP
80 Wall Ball 9/6kg
20 Deadlift 70/50kg
40 Box Over Burpee 30/24”
20 Shoulder To Overhead 70/50
80 Double Unders

3-4 Sets
15-20 Reverse Hypers
10-15 Weighted Ghd or normal ghd sit u

Every 2:00 x 5
5 Bench Press
6-10 Ring Dip

4 Sets
2-4 Wall Facing Hspu
4-8 Strict Hspu
-Max Ub set of kipping hspu-
*kipping hsput suoraan strictien jälkeen vielä ollessa seinällä
Rest 2:00

3-2-2min

For Time:
”Grace”
30 Clean & Jerk 60/42,5 - 50/35kg
Tc: 3:00

1min Rest

2min Amrap
30 Toes To Bar
-Max Reps of DB Snatch 32,5/25-

1min Rest

2min Amrap
30 Toes To Bar
-Max Reps of DB Snatch 32,5/25-

Accessory: 3 Sets
10-12 Narrow DB Bench Press (pystyote)
-Max Ub Set of Diamond Push Up or narrow push Up
rest 1:00
8-12 Strict Pull Up
-Max Ub set of elevated Ring Row-
rest 2:00

4Sets
4 Back Squat
10 Back Rack Lunges
-Rest 2:00-3:00-

Every 1:30 x 8
A: 3 Power Snatch 75-80%
B: 1 Power Snatch 85-90%

6 Rounds
For Time:
3 Ring Muscle Up / Bar Muscle Up
3 Squat Snatch

M:55-65-70-85-95-105
N: 35-45-55-60-70-75

Timecap: 12:00

Accessory: 3 Sets
7-7-7 Bicep Curl
7-7-7 Box Dip
10/10 Bulgarian Split Squat

PK Run or ”Pk” Swim
60min juoksu pk/pk+ 120-140sykkeillä
or
40min Swim
Pyri uimaan 40min mahdollisimman paljon
Ei lujaa, vaan kunhan vain uit. Mitä vähemmä taukoja sen parempi