3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s

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2 rounds 3 reps each
- front squat
- clean Pull
- clean pull under
- split clean (focus on leg ext.)
- high hang clean
- clean

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5x every 2 min
Clean high pull + high hang power clean + 2 clean

Gymnastics
5 rounds
30-40 double unders
6-10 butterfly pull ups or c2b you choose
6-10 kipping defcit hspu / (hspu with or without abmat)
rest 1 min bwn rounds

Accessory Work
3-4 rounds
8-12 banded strict pull ups (use green or black, get that "muscle activation feel during movement"
8-12 bulgarian split squat @light weight (each side)
8-12 standing banded trunk twist with 1 sec pause
rest 2-3 min bwn rounds

Cool down
2-3 min light cardio
1+1 min tricep strech with light band
1+1 min banded lat strech
10-15 pass through with band

15-12-9-6

banded pull apart
kip swing,
hollow rock

WOD
5 sets
15-20 Ghd Sit ups / V-ups / tuck ups
2 legless or normal rope climb (scale to 1 rope = 3-4 strict chin ups, must be unbroken set always that 3-4 reps)
8 deficit kipping hspu (men 20kg women 10kg plates) / Kipping hspu
rest 1:1
Put the times on comment are below.

time target 2-3 min on each round.
legless or rope climb, rest 10-20 sec after first climb and hit for other climb)
goal is to get hspu unbroken most of the rounds.

Then start to build for power clean & jerk weight and hit the workout.

Strenght and Conditioning
emom 5
3 power clean&jerks @55-60% of 1rm clean&jerk
rest 1 min
emom 5
2 power clean&jerks @65-70%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 power clean&jerk @75-80%
rest 1 min
emom 5
2 power clean&jerks @65-70%
rest 1 min
emom 5
3 power clean&jerks @55-60% of 1rm clean&jerk

totally 60 power clean&jerks and time for this workout is 29 minutes.

Midbody work
3-4 sets

8 banded straight body ab wheel roll outs
15-20 sec side plank hold with bench. Put the upper leg top of bench and hold there for 15-20seconds. ELi tää vahvistaa samalla nivusia/lähentäjiä
rest 1 min bwn

Accessory Work
3-4 sets
10-12 bicep curls with 1 dumbbell (each side)
10-12 behind neck tricep turn (standing position, 1 db, both hands)
rest 1-2 min

Cool down
2-3 min light cardio
:30-45 glute strech
:30-45 hamstring strech
:30-45 tricep strech

Warm Up
3 sets
1:00 cardio (add speed each round)
10+10 banded side steps
5 banded dynamic squat strech
5 inch worm with push up
10 lunge steps
5 burpees

Strenght
Back Squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80% (add + 2.5-5kg compared to last time we did this. If the quality of the squats
werent that good last time, face the truth and use maybe even lighter weights / same weights that last time) We want to perform squt that way than there will
be always 1 rep to tank after last rep you did. Keep this in mind, i dont say that you shouldnt try hard but dont go all out)
rest 3 min bwn sets

Bench Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
rest 3 min bwn sets

WOD
4-5 rounds for quality
12.5m front rack lunge walk @12.5-15/20-22,5kg's
3-5 BAR MU or 6-10 c2b pull ups/ kipping pull ups / strict pull ups
10-20m HS walk / 3-5 wall walks
3-5 BAR MU or 6-10 c2b pull ups/kipping pull ups / strict pull ups
12.5m front rack lunge walk @12.5-15/20-22,5kg's
rest 1:1 bwn sets

Time Target per round = 3-4 minutes, cap 5 min

Pick the movement that is right for you and try to go unbroken
on each movement. HS walk can be done in 2 parts. Dont Start
out too hot, keep quality on work and you can try to increase
pace when first rounds are done.

Remember, dont survive, make yourself better on this "gymnastic"
piece.

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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3 x
AMRAP 4 (zone 4)
4 min easy bike/ski/row (zone 2/3)
all AMRAPS @ 50/35kg

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1.
8 KBS 24/16kg
8 deadlift

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2.
20 DU's
4 hang power clean

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3.
4 bar facing burbee
3 push jerks

HERO WOD

"Jack"
20min AMRAP
10 push press 52,5/40
10 KB swing 24/16
10 box jump 60/50

Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

3 rounds:
10 Dual DB Seated Arnold Presses
10 Sidelying shoulder external rotations w/ DB
10 Scapular Push-ups
10 DB Lateral Raises
10 Banded Scapular Pull Down
- Choose weight, go light, focus on movement
- Rest as needed