EMOM 20
1-1-1-1-1 of:
• Shoulder press
• Push press
• Push jerk
• Split jerk

Start at 75% 1RM shoulder press

4 rounds of:
60 SU
9 thrusters
40 DU
8 DB box step-up
30 crossover SU
6 BMU

Go every 5 minutes.

60-90min of Swimming:
Practise Swimming technics by Aki Rantahuhta
- Ohjattu perustunti salilla myös normaalisti

Warm Up
3 min cardio, add speed each min.
then

20 banded monster walk
20 banded hip bridges
20 banded air squats
10 banded row (short band)
10 banded press (short band)
10 burpees
1 min plank hold
then some mobility

Weightlifting Technique training for 20 minutes
10 min snatch skills
10 min clean&jerk skills

6 sets every 1.5 min
Snatch Deadlift + Hang Power Snatch + Snatch

6 sets every 1.5 min
Clean Pull + Hang Squat Clean + Split Jerk

Start with light weight and build up.

Metcon
Tabata of Burpees or Air Bike

Handstand/HSPU

E2MOM, 5 rounds
3-15 deficit HSPU/HSPU
20-50 double unders

4 sets:
1min Plank Hold
- 1min Rest

Bulgarian split squat 4x6

4 rounds of:
8 Ab-wheels
12 V-ups
20 Cross crunches
Rest

4 Rounds x AMRAP 4

20-30 GHDSU
30 American Kettlebell Swing 24/16kg
Max Calorie Ski Erg

Rest 1 minute between rounds.

• The GHDSU should take 1:30 or less to complete

• The Kettlebell Swings should take 1:30 or less to complete. The kettlebell should swing all the way overhead.

• Total Calories.