M1) 5 Hang power clean
M2) 5 Push jerk
M3) 8-12 t2b
M4) rest

@52/35

AMRAP 20:00
1 TGU L
2 KB Windmills L
3 OH Reverse Lunge L
40 Double Unders
1 TGU R
2 KB Windmills R
3 OH Reverse Lunge R
40 Double Unders
- Goal: Intentional movement, focus on your breath, especially during the complex. Try not to put the KB down during the complex

Normal warm up

Then
10 good mornings
10 empty barbell deadlifts

Speed focus deadlifts
E2MOM x 4
8 reps @ 60%

Lighter weight = focus on speed of movement per round

MOBILITY 20 MIN (WHOLE BODY)
.
30 MIN BASIC CONDITIONING (60-70% HR MAX./LOW INTENSITY)
5 Min Row
5 Min:
3 Snatch Balance 70% 1 RM Snatch (barbell from the floor)
45s SU
8-10 Straight Leg Deadlift
5 Min: Bike

1500m/1200m row
Then 5 rounds
10 pull-ups
7 push jerks 155/105

*stagger start time so everyone can use the rower for the workout

3:00 easy bike or row

Then barbell warm up snatch grip

Snatch complex
E2MOM x 5
3 snatches + 1 OHS

AMRAP 6 (REPS)

5 + 5 DB Hang Squat Clean 22,5/15kg
7 Pull Up

Warm up

Tabata 8 x 20s work/10s rest
1. Jumping jacks
2. Inch worm to spiderman lunge
3. Toe touch to squat
4. Crab position rocks
5. Jumping jack
6. Inch worm to spiderman lunge
7. Toe touch to squat
8. Crab position rocks

Movements in the warm up

Workout

28 air squat
14 push-ups
Into
12-9-6
Burpees
Sit-ups

20 air squat
10 push-ups
Into
12-9-6
Burpees
Sit-ups

14 air squat
7 push-ups
Into
12-9-6
Burpees
Sit-ups

No rest between the sections.

Movements in the workout

1: air squat

2: push-up

3: burpee

4: sit-up

LÄMMITTELYT
HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa omatoimisesti
1-2 rounds:
40 Scissors
5 - 10 Rolling Pistol Squat (🎥)
1 Wall Handstand, Hold 20 - 30 s

1-2 rounds: Clean/Jerk grip
5 x [1 Front Squat + 1 OverHeadSquat + 1 Back Squat + 1 GoodMorningSquat]
5 x [1 Shoulder Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk (behind the neck)]
5 x [1 Cossack Squat + 1 SumoDeadlift + 1 Cossack Squat (frontrack)] (🎥)

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TASATYÖNNÖN KANNATTELU JA EKSENTRINEN PALAUTUS
5x1@tanko + kuminauhan päihin linttejä - raskas (pal. 2min)
(lähtö kyykystä, nouse ylös ja pito 3s, josta hidastetulla 5s laskulla tanko rinnalle) (🎥)

KORKEA TE-VETO + RAAKATEMPAUS (korokkeelle) + TEMPAUS (korokkeelle)
5[1+1+1]@65 - 70 te-% (pal. 2min)

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RÄJÄHTÄVÄ YLÖSNOUSU 3x1 (pal. 1min)
(vatsallaan otsa lattiassa kädet kyljen vieressä kämmenet ylöspäin, lähtö merkistä ylös ja kaksi nopeaa askellusta) (🎥)

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KAPEA TAKAKYYKKY (jalat norm. kapeammalla)
4x3@50 -> % (pal. 3min)

TE-VETO 5cm IRTI LATTIASTA (samaan vauhtiin)
4x3@80 - 90 te-% (pal. 3min)

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OHEISHARJOITTEET 2-3 kierrosta:
-- 6 - 10 NORDIC HAMSTRIN CURL (käsillä ja/tai kuminauhalla avustaen)
-- 2 ETUNOJAPUNNERRUSTA 4s pidolla ala-asennossa +
10 - 15 ETUNOJAPUNNERRUSTA (suorin vartaloin tai polvet lattiassa)
-- 5 - 10 I-T-A-W-Y yläraajaliike, lintit (seisten, pehmeät polvet, selän kulma n.45° tai alle - liikkeen aikana peukut kattoa kohti ja A-liikkeessä kämmen kohti kattoa)

For Time:
3 Rounds of "Bergeron Beep Test"
50/35 Calorie Row
3 Rounds of "Bergeron Beep Test"
50/35 Calorie Row
3 Rounds of "Bergeron Beep Test"

1 Round of Bergeron Beep Test:
7 Thrusters 35/25kg
7 Pull-ups
7 Burpees