40min For Quality, rest as needed:
2 [1 TGU + 3 KB Windmills] L+R
20 Pallof presses (10+10)
20 SA KB Bottom Up Presses (10/10)
20 Banded Face Pulls + external rotations
30sec Copenhagen Plank L+R
20 Bulgarian Split Squats (front leg elevated) (10/10)
10 Banded WY Presses
10 Standing Landmine Twists (both=1)
30sec Deadhang
10 Back Extensions, after 5reps 20sec Hold and then final 5reps

WARM-UP

3 Rounds of:
:45s Bike erg
10 Kettlebell swings
10 Medball bearhug squat jumps
8+8 1-Arm dumbbell snatches
8+8 1-Arm dumbbell jerks
20 Cyclist ab crunches

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SNATCH


Power snatch + Snatch
,
20 x (1+1) @ 65-70%.
Lift every :30s.

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CLEAN AND JERK


Power clean & Power jerk

10 Sets of 2 x (1+1) @ 75%
Lift every 1:30s

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FRONT SQUATS & BOX JUMPS

Sets of 3, climbing weight up to 89-92%

High box jumps, 12-16 total reps in sets of 2-3 jumps per set.

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(OPTIONAL) BONUS

Core:

Accumulate total of 100 back extensions

Conditioning:

For time:
50-40-30 reps of
Calories bike erg
Kettlebell swings
Wallball shots"

5 rounds:
10 Pull-ups
15 Push-ups
300m Run

—— Rest 5min ——

5 rounds:
5 Pull-ups
10 Push-ups
300m Run

3 sets
3 Muscle snatch + 3 Pause Ohs + 3 Snatch Balance
*5/10 rpe
*Every 90 sec

Bent over barbell row 3x12 reps

Päivä 8

A.1) Muscle clean + dip clean+ tall jerk
4×3+3+3

B.1) Front squat
3×8 @64%

D.1) Jerk balance
4×3

F.1) Front squat +jerk
6×2+1 @65%(of CJ)

G.1) Push press
3×8 @64% (of push press)

4×
H.1) Banded single leg good morning× 10+10
H.2) lying leg lifts ×15
H.3) Kettlebell russian twist×10
Rest 1min

40min EMOM
1) singles
2) row
3) kb swings
4) rest

Voima
E3MOM, 4 rounds
4-10 pike push up

WOD
10min amrap
10 DB hang snatch alt.
8 DB goblet squat
6 sit up
4 pike push up
2 burpee

5 sets:
5 Sumo Deadlifts + 5 Deadlifts
Sets 1-2: @70%
Sets 3-5: @75%
- 5 High Box Jumps 80/60cm after each set.
- Rest 2min btw sets