3 min DU practice
3x
10 band face pulls
5 kneeling KB press e/s
5 Kb snatch e/s
10m Oh carry e/s

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5x every 90s.

3 push jerk 80% of 1 RM

EMOM x 16:00

Minute 1: 10 Strict Chin-ups
Minute 2: 10/arm SA KB Push Press
Minute 3: 10/arm KB Gorilla Rows
Minute 4: 200 Meter Run / Row or Ski

5 Rounds:
500/400m Row
400m Run
10/10 KB Hang Clean + Push Press
800m Run
80 DU
10/10 KB Hang Snatches
2:00 Rest
- Athlete choice on loading. Keep it unbroken and not too heavy.

5x4

• Build to a heavy set.

Workout
8 rounds
200m run
1 legless rope climb or 2 normal rope climbs
Rest 5 minutes
8 rounds
200m run
2 ring muscle ups / 3 strict c2b or Pull up + 3 strict ring dips

goal is to run moderate pace and hit straight to gymnastic
movement after run, so lets try to stay on the move all time.
on normal rope climbs, rest 10-20 sec bwn climbs.
time target sub 10 minutes , cap 12 min.
Score is total time.

Accessory Work
3 sets
10 tempo goblet squats @16/24kg (3:0:3:0) 1 set = 1 min
10+10 windmill @light weight
20 front rack walking lunge steps (db's can lay on shoulder)
rest 2 min

Cool down
2 min walk/jog around
2 min light bike/row
1-2 min forearm streching
1+1 min calf smash with roller
1-2 min upperback smash

Paused bench press 5x4

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.
2 rounds 3 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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6x every 90s.
Muscle snatch
+
Hang power snatch
+
Snatch

@72%

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

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Bench press

5x 6 @ AHAFA

Leave 2 in the tank

Double KB Front Rack Carry

400m