1:00 Knucle Drags
1:00 Russian Baby makers
1:00 Banded Lat Stretch / side
1:00 Calf Stretch / Side
1:00 Lat Foam roll / Side

Squat Snatch

3 x 40%, 50%, 60%, 75%, 75%
1 x 2 x 80%
2 x 1 x 85%

Snatch Balance

4 x 5 light to moderate

For time:

60% Strict Handstand Push Ups
rest 1 min
40% Strict Handstand Push Ups
rest 1 min
20% Strict Handstand Push Ups

Warm Up with Rower
3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
then
3 times with barbell
3 muscle snatch + 3 hang power snatch +3 snatch gripp pp behind neck + 3 snatch balance
rest 30s bwn

Weightlifting Conditioning
First you do 2 sets of 6-8 tng power snatches @30-35/42.5-50kg
rest 2-3 min bwn sets
then

Every 2 min for 12 minutes
hang snatch + snatch @65-85% of 1rm snatch

Strenght
Back Squat 3x1 reps @85-87.5-90% of 1rm.
rest 2.5-3 min

Midbody work
3 sets
10+10 half kneeling pallow press (1s pause) band on chest level.
10+10 half kneeling trunk twists (1s pause)
10 reverse snow angels
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min self hug strech
1+1 min banded scalene strech
2-3 min upperback smash with roller
2+2 min glute smash with roller
1-2 min prayer pose strech
1+1 min pigeon pose strech

Amrap 34
00:00-10:00
4 x porraskävely
15 kehonpainokyykky
15 Lapsen lepoasento - Punnerrus

10:00-12:00 Lepo

12:00-22:00
10 Sammakkovatsa
10 Rengassoutu
10 Vipunostot

22:00-24:00 Lepo

24:00-34:00
6+6 Vuorikiipeilija suora / vino
6 Punnerrus
6 Burbee

AMRAP 2 x 5

50 Double Unders
Max HS walk

Rest 1 min btw sets.

EMOM 9

1 min : Ergo
2 min : 10 Single Unders + 8 Sit Ups + 6 Push Ups to Down Dog
3 min : 10 Elbow rotations + 5 Strict Press

1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Banded Triceps Tretch
1:00 Barbell Thoratic opener
1:00 Laying Front rack stretch
1:00 Spiderman

Warm Up
3 rounds
1:00 ski (add speed each round)
30-50 single unders
3+3 squat strech (perfect strech)
3 inch worm with push up
6 double db hang power cleans (climb with weight to workout weight)
6 double db push press
6 scap pull ups (2s pause)

then some overhead mobility and calf / achilles prep

Test 1 round
4 strict hspu
4 hang power cleans
16 double unders
4 kip hspu
4 double db push press @2x15/22.5kg's

Metcon
Quarterfinal event 1 (2021)
For Time
3 rounds
10 strict hspu
10 double db hang power cleans
50 double unders

rest 1 min

3 rounds
10 kipping hspu
10 double db push press
50 double unders

Rx Weights 15/22.5kg's

Target is sub 15 minutes ( so 2x7 min periods)
Do Scaling for strict hspu if need to. You should be able to go for this with no more than 2 sets at start to finish that shspu.

Strenght
5 rounds
3 dead stop deadlift (controlled excentric also) @60-70% of 1rm.
rest 1 min
6-12 kipping / butterfly C2B Pull ups or pull ups
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min hamstring strech
1+1 min leg across body strech
1 min cobra to downdog strech (5 sec on position at time)
1+1 min tricep strech