raakarive riipusta + raakatyöntö + työntö

8x 1+1+2@65-80%

polvelta raakatempaus 5sek pidolla + tempaus taskuilta

8 x 1+1@55-70%

Takakyykky
4x3@80-85%, sarjojen välissä 5 jännehyppyä

Strength:
part A: 10 mins to build upto a 1rm of the following complex
1 clean pull
1 power clean
1 sq clean
Part B: 10 mins to build upto a 1rm split jerk

Wod: 10 min AMRAP
4 T2B
4 HSPU
4 BMU
4 Pistol squats

Strength: go heavy In this complex or use it as practice , in part B you must use a split jerk , racks are allowed.

Wod: take your time on this AMRAP and aim for quality in the movements. Low reps so a chance to practice these challenging gymnastic moves.

Strength: 15 mins to build upto a 5rm deadlift then 5 min Emom of 3 deadlift @5rm weight

Wod: for time
50-40-30-20-10
DUs
DBsnatch@22.5/15kg

Strength: the 5rm must be continuous reps and must be completed in 15 mins the Emom will start on the 15th minute.

Wod: sprint Wod , move fast and keep tension in lower back when performing this high volume snatch workout, use your legs!!

A: E2M for 12min
Build up to heavy 3 rep Push Press in 6 sets

B: Strict chin ups 3xMax/3x10 Toe assisted strict chin ups

C: 8min amrap:
3 Power clean 60/40kg
6 ttb
9 burpees

Kyykky 5x8
Maastaveto tempausotteella 5x4
Etuheilautus kahvakuulalla 3x60s
Kyljet harjanvarrella 3x60s
QuadBlast 3 kierrosta

A: In 20min find your 5RM dead lift

B: Karen
150 wall balls for time
Time cap 15min

1 round

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

1 round

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

3 position snatch

3 x 60%
3 x 65%
3 x 70%"

20 min AMRAP
Partner A: row for cals
Partner B: AMRAP 10 kb swings+10 v-ups+10 shoulder tap push ups
Partner C: 400 m run

• when partner C returns from the run, they will take over the tower and everyone moves down the order. Score is Row Cals.

• In case of a group of 4, have 2 team members stick together throughout as one person

Tempaus
2@70
1@75
1@80
1@85
1@90
+ aloitus

Rive + työntö
1+1@70
1+1@75
1+1@80
1+1@85
+ aloitus

Tempau veto 3x2@90

Etukyykky 3x3@70

Beginner

3rounds

15-35sec bar dead hang + 15-35sec top of dip support hold + 15-35sec bottom of dip supported hold + 15-35sec v sit drill

2mins rest

3 x 4-6 floor pike HSPUs + 4-6 SMU foot supported drill + 5-10 supported ring dips

2mins rest

3x10 box supported ring kips

Intermediate

3x 25-50sec bar dead hang + 25-50sec top of dip hold + 25-50sec bottom of dip hold (feet or toes on box if needed) + 25-50sec v sit drill

2mins rest

3x 3-6 box pike HSPUs (or full SHSPUs with 3sec eccentric & kick off) + 3-6 SMU foot supported drill (or box under high rings for jumping SMU) + 5-10 dips for dip strength (can be supported)

2mins rest

3x 10-14 ring kips with cone between legs (can alt with hip to rings

Advanced

3x 35-60sec+ active bar dead hang + 35-60sec + top of dip hold + 35-60sec + bottom of dip hold + 35-60sec + v sit drill

2mins rest

3x 4-6 SHSPU (can add defifict or 1sec concentric / 3sec eccentric) + 3-5 SMU (can add weight) + 5-10 ring dips at last rep

2mins rest

3x12 ring kips alt between hip to rings + kip + transition with cone between legs