Warmup: 3 Rounds
3/3 Maailman paras venytys
3/3 Pakarakierrot
3/3 Kierrot kyykyssä
5 mittarmato + punnerrus
5 Hindu punnerrus
20-30s Hs hold

For Time:
50 DB Lunges 2 x 15kg
15 Handstand Push Ups
40 Front Rack Lunges 2 x 15kg
10 Desific Handstand Push Ups (5-10cm)
30 Overhead lunges 2 x 15
5 Strict Hspu

Time Cap 30min

For time:
5 Rope Climp
3 Strict Pull Ups
3 Rope Climp
2 Strict Pull Ups
1 Rope Climp
1 Strict Pull Ups

Warmup: 10min Amrap
10 Walkin Lunges
5/5 Kyykky + kierto
5 Empty bar Front Squat
5 -//- power clean + jerk
5 Bar over Burpee
30s Echo Bike (nouseva teho)

Every 3:00 For 12:00
16 Cal Echo Bike
12 Front Squat 35-40kg

Rest 6:00

Every 2:30min For 10:00
15Cal Row
20 Bar Over Burpee

Rest 6:00

Every 2:00 For 8:00
40m Sled Push (kelkka + 20kg)
8 Power Clean + Jerk 35-40kg

5-10min Cool Down

Warmup: 2Rounds
3 Snatch Pull
3 Muscle Snatch
3 Snatch Push Press
3 Overhead Squat
3 Power Snatch + Overhead Squat
3 Squat Snatch

Snatch Push Jerk + Pause Snatch Balance + Snatch Balance
3 + 1 + 3 60%
3 + 1 + 3 65%
2 + 1 + 2 70%
2 + 1 + 2 75%

Squat Snatch
Wave 1
5 Reps 60%
4 Reps 65%
3 Reps 70%

Rest 2:00 – 4:00

Wave 2
5 Reps 65%
4 Reps 70%
3 Reps 75%

HSPU Skilss:
4 Sets
1-3 Kipping Hspu (normaali)
1-3 Kipping Hspu (kapea, hartia levyinen)
Rest 1:30

Accessory:
2-3 Sets
10-15 Handstand Flutter kicks (wall facing)
8-12 Handstand Hip Extension) (selkä seinään)

Warmup: 10min Amrap
10 Cal Row
10 DB Snatch (kevyt)
10 Cal Ski
20-30s Hs Hold
10 Walking Lunges

EMOM 30
A: 12 DB Snatch 15kg
B: 12 Cal Ski
C: 3-5 Wall Climp
D: 12 Cal Row
E: 15m Front Rack Lunges 30-42,5kg
F: 1min Rest

Cool Down 10min
Ski/Row/Echo

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