8min for quality:
5+5 quadruped thoracic rotation
10 plate Cuban press
6+6 1-arm ring row
10 scapular pull up
10 kip
Quadruped th. rotation:

LÄMMITTELY
Muscle snatch + Valakyykky,
2 x 5+5

Raakatempaus polvelta + Snatch balance,
2 x 4+4

3-Asennon tempaus,
3 x (lantiolta, polvelta & polven alta)

Nosta painoa lämpöjen edetessä.

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TEMPAUS

Raaka tempaus + Tempaus,
10 x (1+1) @ 60-65% (tempaus 1RM)
Nosta 1:15 minuutin välein.

TAKAKYYKKY

3 x 3 @ 70%
Nosta 2:30 min välein

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BONUS

Apuliikkeet,

3 Kierrosta,
10 Niskan takaa vauhtipunnerrus tempausotteella
10 Askelkyykkyä tanko niskassa
10 Korkeaa box hyppyä

:30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.

Warm up
EMOM 10min
8 Light Good morning
4+4 Scissor jumps or Lunges with small jump
6 Arnold press
14 V-up
5 Dips

Muscle snatch + Behind the neck push press + OHS
4 x 3+3+3 @ Light warm up weight, focus on keeping the bar as close as possible

Power Snatch p5
3 x 2 @ 70-75%, remember to extend yourself fully!

Power snatch
4 x 2 @ 75-80%

Snatch pull
4 x 2 @ 100-105%, Focus on relaxed arms and use your legs to gain speed

Front squat
3 x 3 @ 85-95%

Abs
3 rounds
20 Jackknives
20 Hollow rock
20s Hollow hold
Do these all in row

2× 1+2+1@barbell, 1+2+1@up to 67%, 1-2× 1+2+1@72%, rest btw sets 2min

*red rubber carpet underfoot

2×3@barbell, 3@up to 57%, 2-3×3@62%, rest btw sets 2min

Teams of 3 (2 Works/1 Rest)

35min
Max Cal @Row + Ski or Bike

Shoulders Press

5-5-4-4-3-3-2-2
+
AMRAP @ 80% Heaviest weight OTD.

Go every 2:30

For time

15 Power clean and jerks @ 83/58kg (185/125lbs)
30 Chest-to-bar pull-ups
45 Wall balls @ 9/6kg (20/14lbs)
60/45 (cal) SkiErg
45 Wall balls @ 9/6kg (20/14lbs)
30 Chest-to-bar pull-ups
15 Power clean and jerks @ 83/58kg (185/125lbs)

Time cap. 25:00

Overview. These kinds of symmetrical, out-and-back style chipper workouts are popular in competitions (moderate/heavyish barbell movement, higher rep gymnastics and 1-2 “work capacity” movements mashed together). You’ll either want to 1) set a steady (harder than you’d like) pace from the start and hold on or 2) start a little easier and aim for a negative split (2nd half of the workout faster than the 1st).
Strategy. Chip away at the clean and jerks as quick singles. Unless you’re confident that you can do both sets of 30 C2B unbroken, break the 1st one already as needed for your capacity (20-10, 15-10-5, 12-10-8 etc.) to save more juice for the 2nd set at the backend. You can approach the wall balls with the same mindset. Both these movements lend themselves to quick breaks, so keep yourself accountable if you do break them into sets.
The SkiErg will eat away at the arms for both the 2nd wall balls and the chest-to-bars (as well as the jerks), but you’ll still want to keep up a fast pace here. Aim for a similar pace that you could maintain for Mikko Triangle.
Tips.
On the clean and jerks, don’t hesitate to shift to split jerks where needed. If you can connect the jerks directly from the clean (without standing up fully in between), then this is the preferred way to go here.
– Play around with your grip width on chest-to-bars a bit in the warm-up (common to be too narrow) to see if this can improve your cycle time.
– Flush the hands between reps on the wall balls (by letting them come down). Make sure your hands are under (not on the sides) of the ball.
– Lock your lats and use your bodyweight (not an arm pull) to initiate each stroke on the SkiErg for more power.
Instructions. Set up equipment 2-3m apart for safety and to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your pacing overall in each part of the workout?
– How did your set breakdown in each movement work for you?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
PC+J → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs), choose a weight you can finish in no more than 2:00 as singles at the start of workout.
Chest-to-bar pull-ups → Pull ups → Jumping pull-ups → Ring rows
Wall balls → lighter ball
SkiErg→ any other machines for the same calories

Partner workout

Part 1
In 15 mins do:
12/9 Row Calories - P1
12/9 Bike/Ski Calories -P2
12/9 Row Calories - P2
12/9 Bike/Ski Calories -P1
12/9 Row Calories - P1
12/9 Bike/Ski Calories -P2
12/9 Row Calories - P2
12/9 Bike/Ski Calories -P1
then in the remaining time, AMRAP of: (YG,IG)
20 Box Jump Overs, 60/50cm
20 Pull-ups
20 Dumbbell Push Press, 2x22.5/15 kg

REST 3 mins

Part 2
In 15 mins do:
12/9 Row Calories - P1
12/9 Bike/Ski Calories -P2
12/9 Row Calories - P2
12/9 Bike/Ski Calories -P1
12/9 Row Calories - P1
12/9 Bike/Ski Calories -P2
12/9 Row Calories - P2
12/9 Bike/Ski Calories -P1
then in the remaining time, AMRAP of: (YG,IG)
12 Synchronized Alternating Dumbbell Snatches, 22.5/15 kg
10 Synchronized Toes-to-bars
8 Synchronized Burpees

A)
3x 6min/15 tauko
1)
20 cal
10 Burpee+Viivajuoksua
2)
15 Boxihyppyä tai askellusta
16 KP-tempausta
3)
Hölkkä/Juoksu
RPE 7-8

B)
YGIG 14min
1 / 2 km kone
12m Burpee boardjump

C)
Loppuaika
Easy kone/hölkkä
Muutamat:
Kyykystä ojennus
R-rangan ojennus tasoa vasten