1-2 Movement. Practice 10-15 min

HSPU
Rope Climbs
HS Walk
BMU
RMU
Du´s

500m row
3x
10 calf raise
5 plyo push ups
7 KB gang squat
10 RKBS

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5 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean

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20min Clean / Bench EMOM

Even: 3 TNG Full cleans
Odd: 5 Bench press
*Select your own weight, attempt a heavier weight on the bench to last time.
write out 3 of your heaviest lifts

5 min Foam Roll
4 Min Ergo
3 rounds :
8 Push Ups + 16 Pass Through + 24 Hollow Rocks
1:00 + 1:00 Barbell Forearm Smash
5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS

Then :

30 Dumbbell Fly
15 + 15 Since leg Glute Bridges

Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 PRESSING SNATCH BALANCE + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
Muscle Snatch + Snatch Pull to Hold (2s) + Hang Snatch + Snatch
3 sets 1+1+1+1 @40-50%
Snatch pull + snatch
3 sets 1+2 @60-70%
Snatch

3x1 @80% , rest 10s bwn
rest 2 min
3x1 @83% , rest 20s bwn
rest 2 min
3x1@85% rest 30s bwn
rest 2 min
3x1@88%, rest 40s bwn

Strenght
Pause Front Squat 5x2 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats.essing.
GO every 2-3 minutes for new set.

For Quality
Then Gymnastic Holds
3 sets
30-40s Wall Walk hold + shoulder taps or 20 Free HS Hold Shoulder Taps
20-30s Chin OVer Bar Hold
15-25s L-Sit Hold On parallettes
40-60s Slow Pace Cossack Squat Hold , move side to side
rest 40-60s bwn movements to perform well each hold!

Cool down 3-5 min light rowing and use barbell for smashing forearms (makoile lattialla kyljellään ja ota 3-5 min käsivartta 15-20kg tangolla ja sit toinen puoli)

Deadlift

1 x 3 x 70%
1 x 3 x 80%
1 x max x 90%

Send Off 3:00

Warm Up
3 min air bike + 3 min ski erg (add speed during work)
then

2 sets
10+10 single arm db bench press
10-15 ring row
10 scapula pull ups
10-15 hollow rocks
3 wall walks

Strenght
Pause Bench Press 5X2 @80-85% of 1rm. (should have like 1-2 reps in tank)
PAUSE Weighted CHIN ups 5X2 reps @60-70% of 1rm. (should have like 1-2 reps in tank) (PAUSE FOR 1-2 SEC ON EACH REP AT TOP)

Strenght and Conditioning
3 sets
20/16 calories FAST air bike + HARD SETS / MAX reps c2b or pull ups (kipping or butterfly) (should be like 10-20 reps)
rest 2-3 min
3 sets
20/16 calories of fast ROW + HARD SET / max reps of strict or kipping hspu (should be something like 10-20 reps)

Accessory
2-3 sets
8-12 db external rotations @2.5-7.5kg
rest 30-45s
16-24 alt hand bicep curls
rest 30-45s
10-15 behind neck standing tricep turn with single dumbbell
rest 2-3 min

Cool down
2-3 min light cardio
1 min russian baby streching
10-15 banded pass throughs
30s tricep strech R/L
30-45s bicep streching againts wall R/L

A,
Front Squat 9-7-5-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Tabata Front Squat@84/61kg

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

C,
For time:
2 rounds of:
6 Power Snatches@75/50kg
12 Burpee Pull-ups
-- then --
2 rounds of:
10 Power Snatches@52/34kg
12 Burpee Pull-ups

Goal: Sub 10-minutes

D,
For quality:
3x 10 L/10 R Side Plank Reach Throughs
3x 15 GHD Sit-ups
GHD Hip Extension Hold, 3 mins

Go heavy

5 RFT

400m Run
30 Box Jumps 24"/20"
30 WB 20/14p

( 20 - 30 )

6 - 8 Sets

1 Power Clean + 1 Hang Squat Clean

75%-90% of Squat Clean