Warm Up 3 Rnds

1:30 Bike (first round easy, second intermediate, third hard)
5 Shoulder Press
3 Push Press
2 Split Jerk
0:30 Handstand
0:20 Hollow Hold
0:20 Arc Hold

Skills session: Headstands

Starting planks: 1 min hold each direction
▪️ Front plank
▪️ Side plank (side 1)
▪️ Side plank (side 2)
▪️ Back plank

Core for handstands: 2 sets of
▪️ 5 x Roll feet over head and slowly descent back to lying on the back
▪️ 6 x Pull toes to face (or knees to chest) from a plank

Jackknives: 2 sets of
▪️ 5 x tucked jackknife + V-jackknife + straight jackknife (= 15 reps in total)
▪️ 10 x side jackknife per side

Back muscles: 2 sets of
▪️ 10 x Back muscle swims
▪️ 20 x Back muscle alternating elbow to glutes (10 x per side)
▪️ 10 x Bent leg raises, heels towards the sky

Ending holds: 1 min hold each direction
▪️ Hollow hold (on the back)
▪️ Hollow side hold (side 1)
▪️ Hollow side hold (side 2)
▪️ Hollow back hold (on the stomach)

For Time:
15 cal row
15 deadlift 100 kg/70 kg/45 kg
15 bar over burpee
15 power snatch 42,5 kg/35 kg/25 kg
15 m Walking lunge 42,5 kg/35 kg/25 kg
15 deadlift 100 kg/70 kg/45 kg
15 bar over burpee
15 power snatch 42,5 kg/35 kg/25 kg
15 m Walking lunge 42,5 kg/35 kg/25 kg
15 cal row

Time cap 20 min

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.
2 rounds 3 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

---

6x every 90s.
__
high hang Snatch
+
snatch balance
+
OHS

@70-75%

Strength

Shoulder press

Strength 4*5
Hypertrophy 10-10-10

Accessory

3 sets of
8-12 weighted pull ups
8-12 weighted dips

3 x 7:00 AMRAPs with 2:00 Rest between

A)
200 Meter Run / Row / Ski
10 Toes to Bar
20 G2OH with a plate

B)
200 Meter Run / Row / Ski
10 Hollow Rocks
20 Walking BW Lunges

C)
KB Crossbody Farmer Carry x 30m
- One arm farmer, one arm front rack

Extra:
KB Curls: 4 x 8-10. Rest 60s.

Etukyykky 3x6x30-40%
-1s stoppi pohjassa

Maastaveto 3x5 (70-75-80%)

Meadows Row 5x8-15 / puoli

Sotilaspenkki käsipainoilla 2x12-20

complex: 1 push jerk + 2 split jerk
-> build up to TM

accessory: 3 rounds for quality
4 press in split + 4 bn press in split
4 bn pull up
20+20m mixed carry (oh+fr)

Strength

Deadlift

Strength 5*3
Hypertrophy 12-12-12

Accessory

3 sets of
8-12 good mornings or RDL
8-12 supine rows

Tabata, alt. btw:
- Plank
- Mountain Climbers

Rest 3:00

Tabata, alt. btw:
- Russian Twists (weighted)
- Bicycle Crunches