Skill ( 10-12 mins
Practice; (sets of 3-5)
Pike Push-Up
Box Pike Push-Up
Wall Facing Handstand Push-Ups
Handstand Push-Ups
and
Kipping Handstand Push-Up from Headstand up then resetting.

EMOM 14 ( Work 0:40 / Rest 0:20 )

Min 1 : Row Calories
Min 2 : Weighted Box Step-Ups 2x22,5/2x15kg

Rest 4 Minutes

EMOM 12 ( Work 0:40 / Rest 0:20 )

Min 1 : Burpees Box Overs 24"/20"
Min 2 : One Arm Thrusters 22,5/15kg
Min 3 : Bike Calories

Partner workout (You go I go)

3 rds for time:
22 C2B
16 HSPU
10 Heavy WB

REST 90s

3 rds for time:
22 Pistol squats
16 Bar over burpee
10 DL 120/80 kg)

REST 90s

3 rds for time:
22 m HS Walk / 22 shoulder taps
16 KB swing (32/24 kg)
10 Ring pull up / 6 rMU/MU

REST 90s

3 rds for time:
22 GHD sit ups
16 Ring dip
10 + 10 D-ball lunges (Bear hug)

Easy pace cardio
3 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 6-8 hang power snatch @30/42.5kg or 25/35kg, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 bar facing burpees , go every 1 min

rest 1-2 min and then

3 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 6-8 tng power clean&jerks same weight, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 5-15 bar mu / c2b / pull ups , go every 1 min

Open Prep Treeni
4 sets
10 hang power snatch @42.5/30kg or 25/35kg / alt round 10 tng power clean&jerks
15 bar facing burpees
20/15 calories ski erg
25 wall ball
50 double unders
rest 3 min bwn sets

Tee nämä setit nousujohteisella vauhdilla, joka kierros lisätään vauhtia ja opetellaan
tunnistamaan itselle sopivaa tyoskentely vauhtia.
Tee kaikki setit niin että pidät moderate pace cardiolla (20-30 min pr pace)
eka/toka kierroksella teet liikkeet 2ssa osassa niin että pidät taukoa 10-15 sek välissä
3/4s kierroksella teet liikkeet putkeen tai yrität
tauko 10-15 sek kun vaihdat liikkeestä toiseen

Huom. Tämä on harjoitus, ei ole tarkoitus vetää kisavetona. Ne kisavedot on openeissa.

Open prep 2
emom 12
odd : 45 sec of cardio machine
even : 30 sec of bar mu, c2b, pull ups

2-4rounds

10+10 Db seated press
10 GHD hip extension
40-60s D-ball hold

A.1) Snatch high pull + power snatch + snatch
1+1+1> 60%~10min

B.1) Snatch
60%×2 70%×2 80%×2(×2) 85%×2

C.1) Clean
60%×2 70%×2 80%×2(×3)

D.1) Jerk off rack
60%×2 70%×2 80%×2(×3)

E.1) Romanian deadlift
5×3 heavy

EMOM 12

1 minute : 1-3 BMU / 3-5 CTB / 4 -7 Kipping Pull-Ups
2 minute : 1-3 Wall walks
3 minute : 6 - 12 Pistols

5 Sets x Every 4:30

5-7 Reps Dumbbell Bench Press. Tempo 3 down, pause, 1 sec up
10-15 Bicep Curls w/ Barbell
10-15 Hollow, toes to post

PARTNER WORKOUT
IN TEAMS OF 2.

AMRAP x 30 MINUTES
60/50 Cal Bike/Row/Ski
50 Total Partner Lateral Ball Throw
40 Total Ball Goblet Alt. Reverse Lunges
30 Synchro Up-Downs

• Throws and Up-Downs are done together. Split work all other work as needed.
• Happy Valentine's Day!

PUSH PRESS, PUSH JERK, SPLIT JERK behind the neck
(60% of Push Press 1RM)(90sec rest)
Record max weight used.