Facepulls 3x30

Pystypunnerrus 3x5x65%

Kapea penkki 70% x Amrap

Vipunostot taakse 3x20

Hauiskääntö 4x15

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
3-5 strict pull ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Balance + Pause Overhead Squat 2x2+3reps@60+70% , 2x2reps@ 80 and 2x1+2reps85 and 90% of 1rm snatch
rest 2.5-3.5 min bwn sets
Clean Deadlift with straps+ Sharp Box Jump 2x5+5reps@80+90%, 4+4reps@100%+ and 2x3+3reps 110 and 115% of 1rm clean
rest 2.5-3.5 min bwn sets
Strict Pull Ups 8+6+4+4reps + 16+12+8+8 reps of push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon (80-85% effort)
3 rounds of
6-8 tng power snatch @50/35kg
rest 15-25 sec
8-12 bar facing burpees
rest 15-25 sec

after 3 rounds of snatches and bfb's take 4 minutes rest and then

3 rounds of
6-8 tng power clean&jerks @50/35kg
rest 15-25 sec
8-10 lateral burpees over barbell
rest 15-25 sec

3 sets:
2min AB
15 KBS 32/24kg (RU)
2min Row
20 Push-ups
2min Skillmill Run (easy jog) OR Walk
60 Walking Lunge Steps 15/12kg
- Rest 2min btw sets

Push press 8 RM

3-4 x 3+3+3
Clean pull
Muscle clean
Push press

3-4x 2+1
Power clean
Split jerk

5x 2
Squat clean

Lämppä ja juoruilut

A1) Muscle snatch + OH squat 1+1, building weight close to 70% max + jutustelut

B1) Dip snatch 3x70%, 2x75%,1x80%, 3x75%, 2x80%, 1x+80%
Bee osiossa jutustelut ei sallittu vaan rauta nousee

C1) 5x Snatch deadlift x2 building weight
C2) Box jumps x2 + jutustelu sallittu

D1) 3x Snatch push press x5
D2) Broad jumps x3 + viime hetken jutustelut

Handstand
– harjoitellaan käsilläseisontaa seinää vasten vaiheittain. Tarkoitettu niille, joilla on haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
8-12 wall ball

In pairs YGIG (share reps)
- 30 deadlifts (125/85kg)
- 400m run
- 30 kb swing (32/24kg)
- 400m run
- 30 ohs (50/35kg)
- 400m run
- 30 burpee
- 400m run
- 30 pull-ups (c2b)
- 400m run
- 30 box jumps (60/50cm)
- 400m run
- 30 db squat clean (2 x 20/15kg)
- 400m run

For time:
$ In 100 DU
16-14-12-10-8 Pull-ups
32-28-24-20-16 WB 9/6kg
$ Out 100 DU

In teams of 2 (You go, I go)
In 12 mins:
3 rounds of
24 calories bike/row/ski
24 box jump step downs@60/50 cm
24 dumbbell snatches@22,5/15 kg
In time remaining:
Max box jump step downs

-rest 3 mins-

In 10 mins:
3 rounds of
18 calories bike/row/ski
18 box jump overs@60/50 cm
18 dumbbell goblet lunges@22,5/15 kg
In time remaining:
Max box jump overs

-rest 3 mins-

In 8 mins:
3 rounds of
12 calories bike/row/ski
12 burpee box jumps@60/50 cm
12 dumbbell clean and jerks@22,5/15 kg
In time remaining:
Max burpee box jumps