4min Amrap
12 Wall Ball (unbroken)
6 C2B/Pull Ups/ Jumping pull ups
3 Devilpress 2 x 22,5/15kg

Rest 3:00

4min Amrap
15 Cal Row
15 Cal Echo Bike

Rest 3:00

4min Amrap
12 Wall Ball (unbroken)
6 Kipping Hspu / Pike push ups (standing/box)
3 Devilpress 2 x 22,5/15kg

5-10min cool down

Warmup:
3 Hi pull + 3 Muscle clean
3 Power clean + 3 Front squat
2 Hang clean + 2 Front Squat
2 Squat Clean
3 Shoulder press + 3 Push Press
3 Push Jerk + 3 Split Jerk
2 + 2 + 2 + 2
1 + 1 + 1 + 1

Strenght:
4 Push Press + 1 Push Jerk 60-70%
3 Push Press + 2 Push Jerk 70-75%
1 Push Press + 4 Push Jerk 75-80%

Front Squat
4 x 6 (60-70%)

Rest 1:30-2:00

Desific Deadlift (clean) 10cm
4 x 6 (60-70%)

Ghd Sit ups 2 x 15-20

Warmup:
Snatch Warmup:

3 Hi pull
3 muscle snatch
3 Oh-squats
3 Power snatch + oh Squats
3 Snatch Balance
3 Hang Snatch
3 Snatch

Emom6

A: 18/6 (cal) Row + 4 Burpees over the rower

B: 3 Hang (squat) clean + 6/4 (cal) Assault bike

C: 3 Power snatch + 3 Bar-facing burpees + 50m Run
*50% workout weightistä

5-minute AMRAP

16/12 (cal) Row

8 Burpees over the rower

Rest 3:00

EMOM
5
5 Hang squat clean (55-65%)
10/7 (cal) Assault bike

Rest 3:00

5min Amrap
5 Power Snatch (sama kuorma kun cleanissa)
10 Bar Facing Burpee
5 Shutle run (20m)

Rest 3:00

5min Amrap
10/7 cal Assault bike
5 Hang squat clean
16/12 cal row
8 Burpees over the rower

Snatch: Warmup
3 Hi pull
3 muscle snatch
3 Oh-squats
3 Power snatch + oh Squats
3 Snatch Balance
3 Hang Snatch
3 Snatch

Technique/Speed
Power Snatch + Snatch Balance + Overhead Squats
3 x 1 + 2 + 3
*Balancessa ja overhead squatissa pause alhaalla

6-8 Sets
1 Hang Snatch (above knee)+ 1 Squat snatch
Aloita 65% ja nosta joka setillä painoa jos kulkee hyvin. Kun tulee failure vaihda vain yhteen Squat snatchiin ja jos tulee failure ennen vikaa settiä niin nostot oli siinä.