Warm Up
2 sets

1-2 min row, ski, ab
5-10 kb bottom up press R/L
5-10 strict pull ups / banded pull ups (easy/mod feeing)
:30 front leaning on rings

Strenght
3 sets
10 Tempo Close Grip Bench Press @2-3 RIR (3-4 sec lowering down, pause 1-2s, up)
1 min rest
10 Tempo Dumbbell Row @2-3 RIR (2 sec lowering down, up, 2s hold)
2-3 min rest

Metcon
2 sets of :
10 min amrap with 70% effort pace
8/10 cal rowi, ski, ab
8-10 toes to bars/ghd sit ups / strict leg or knee raises
6-10 strict pull ups / banded strict pull ups
6-10 tempo ring push up / push up (slowly down, faster up)
6-10 box jump, step down
3 min rest after 10 min, then repeat.

6 rnds for time:
1 rnd dbl DB DT @20/10kg
1 min moderate pace cardio

TC 15'

A) Weighted pull up

1-1-1 + 1 set max reps without weight
.
.
B) Strict pull up
4sets:
3-5 reps (controlled negative) + 1 set max reps seated low bar pull up
.
.
C) Slow negative pull up
4sets:
3-5 reps (3-5s negative) + 1 set max reps seated low bar pull up
.
.
Valitse itsellesi sopiva A,B tai C vaihtoehto kehittämään tiukan leuanvedon voimaa.Malta jättää kiloja tai toistoja tankkiin pyri lisäämään toistoja tai kiloja viikottain tai parin viikon välein

Front Squat

4-4-4-4-4-4, build throughout sets.

Go Every 3:00

CLEAN + JERKS

1-2-3-4-5-5-4-3-2-1 reps

Choose load (50%-70% of maximum) and stick with that weight through all rounds. Rest as needed between rounds.

With a running clock complete (30) Clean and Jerks for time. Power Cleans or Full Cleans are acceptable. You may re-set after the Clean, or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing. Power / Push Jerks or Split Jerks are acceptable.

Snatch

Warm up
Row 2 min easy pace

Emom 3
4/6 cal row
3 burpees over rower
Aim to rest at least 30sec every round

Barbell warm up & technique
- Form & Snatch DL
- Shrug & pull
- Muscle snatch
- Pull & Receive

Emom 8 @20-40% (Snatch 1RM)
1 muscle Snatch
2 hang power snatch
3 Overhead squat

E2mom 10 @ 45-65%
1 Hang power Snatch
1 Power Snatch
Regrip
1 Squat Snatch

E3mom 30 @70%->
1 Power Snatch until fail.
Drop 30% and continue with
1 Squat Snatch

On singles aim to receive the bar as high as possible and to transition into squat snatch without failing.

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

4-6rounds:
6min bike
4min run / or echo

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Every 3 min x 3:
Max ub strict chin-ups / inverted row
Max ub L-sit hold on DBs / Tucked hold ( use box in support position for scaling)
Max ub arch rocks / Arch hold

For time with or without a partner.
Both do all the reps

1 Run

2 MU/C2B / pull up

3 (s)HSPU

4 Goblet squat 24/32kg

5 KB swing 24/32kg

6 WB
7 HS Walk

8 Pistol squat

9 T2B

10 cal Row

11 (ring) dips

12 echo bike

Time cap 45min

Front squat

Build to heavy 2 (H2) @ 2 RIR
+
1-2 x 4 @ 85-90%H2 (2 RIR)