I
Hang Snatch + Snatch
3 x 1 + 2 82-87%
3 x 1 + 1 87-92%

Back Squat
Find Heavy 5 Rep
Then 3 x 5 90%

For Time:
20 Cal Echo
10 Chest To Bar Bull Ups
1-2-3-4-5
Squat Snatch 80%
Timecap 15:00

3 Sets
25 ub Ghd
Max Reps of Kipping Hspu

Squat Clean + Hang Clean + Split Jerk
3 x 1 + 1 + 2 82-87%
3 x 1 + 1 + 1 87-92%

Deadlift
5 x 2 (raskas)
*sama kuorma kaikissa

4 Sets
6-10 Strict Hspu
5 Push Press 77-80%

Every 2:00 x 4
8 Shuttle Run
2 Squat Clean 85%

Rest 5:00

Every 2:00 x 4
25 Cal Echo Bike
1 Clean & Jerk

5 Sets
5 Bench Press (raskas)
*sama kuorma kaikissa
5 Weighted Ring Pull Ups

Every 3:00 x 4
5-7 Ring/Bar Muscle Ups
20m Hs Walk

EMOM 10
A: 10-15 Toes To Bar
B: 2-3 Legles Rope Climb

Amrap 12
30 Wall Ball
5m Hs Walk
1 Piruet
5m Hs Walk
15 Bench Press 32,5-25

Front Squat + Split Jerk 

3 x 3 + 2 82-85%

3 x 2 + 1 87-90%

Tng Power Clean + Push Jerk
3 x 3
3 x 2

Every 2:00 x 5
20 Cal Row
10 Burpee Over Rower
-Max Reps Of Bar Muscle Ups

Rest 5:00

Amrap 8
3 Squat Clean 70-75%
6 Front Squat
9 Box Jump Over 30’

10min Crossarit + Triplat

Power Snatch + Squat Snatch
4-5 x 1 + 1

Overhead Squat (pause)
4 x 2

3 Rounds For Time:
5 Wall Walk
40m SandBag Carry (bear hug)
10 Sandbag Squat

Rest 4:00-5:00

2 Rounds
12 Dumbbel Squat Snatch
14 Dumbbel Overhead Squat 7/7
8 Sandbag Squat Clean

12 Days For Christmas (trainingplan)

For Time:
1 Hang Squat Clean 100/70kg
2 Front Squat 100/70kg
3 Ring Muscle Up
4 Handstand Push Up 10/5cm Deficit
5 Deadlift 100/70kg
6 Front Rack Lunges 100/70kg
7 Burbees over the box 30/24”
8 Kettlebell Swing 32/24kg
9 Pull Up
10 Toes to Bar
11 Thruster 85/60kg
12m Handstand Walk