For Time:
5 Wall Walks
25 T2B
10 HSPU
25 GHD Sit-ups
20 HS Walking Steps (back against the wall)
25 T2B
10 HSPU
25 GHD Sit-ups
5 Wall Walks

Single Leg Glute Bridge: 3 x 8-10 each. Rest 60s.
+
- Foam Hip Flexors x 60s each (6-12 inch passes)
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1.) No contact Muscle snatch + snatch balance + ohs 4 × 3+3+3
2.) Hang power snatch @/ above knee 6-8×3
3.) Back squat 5×5
4.) Pull up 5×3
5.) Push up 5 × 8-12 3.sec eccentric
6.) 3x
A.1) side plank 30.sec
A.2) hollow hold 30.sec
A.3) side plank 30.sec
A.4) hollow hold 30. sec
Rest 30.sec

1.) Muscle clean + front squat + jerk 4× 3+3+3
2.) No feet clean + push press 4 x 2+1
3.) Clean + low hang clean + jerk 4×2+1
4.) Front squat w/bounce 4,4,3,3,2

A,
5 rounds for quality of:
10 Sandbag Bear Hug Squats, pick load
Sandbag Bear Hug Carry, pick load, 30m
Sandbag Overhead Carry, pick load, 15m
Rest 2 mins

Complete each set unbroken.

B,
For time:
100 Clean & Jerks @61/43kg

Complete in teams of 2.

Partner 1 starts on the barbell, Partner 2 starts at the wall ball 9/6kg. Partner 1 can only perform clean and jerks while partner 2 is doing consecutive wall ball. Once partner 2 breaks on the wall ball reps athletes switch spots.

Continue till 100 clean and jerks are complete between the 2 athletes.

C,
Complete as many rounds as possible in 8 mins of:
10 Toes-to-bars
10 L/10 R Crossbody Dumbbell Deadlifts, pick load
Suitcase Carry, pick load, L 30m/R 30m

6 Rounds for Time
9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bar
With a weight vest

"How Far Can You Get?!"

AMRAP 14 mins
Buy in: 100 DUs
Then
1 Kipping Pull up
1 Shoulder to Overhead @60/42,5kg
1 Burpee Box Jump Over @ 60/50cm
2 Kipping Pull up
2 Shoulder to Overhead
2 Burpee Box Jump Over
then 3,4,5 and so on

2 mins REST

AMRAP 14 mins
Buy in: 100 USA Swing @24/16kg
Then
1 Hand Release Push up
1 Power Clean @60/42,5kg
1 Wall ball@9/6kg
2 Hand Release Push up
2 Power Clean @60/42,5kg
2 Wall ball@9/6kg
then 3,4,5...

1x10@60%
1x6@65%
1x6@70%
1x6@75%
1x6@80%

Back squat as supporting move

1x3@60%
1x3@70%
2x3@75%

LÄMMÖT kesto 20 min
HUOM!! kaikki lämmittelyliikkeet tehdään tunnin alkaessa, etukäteen voit tehdä esim. omat liikkuvuus harjoitteet jne.

2 rounds:
5-8 Box Jump, syväkyykystä
5 + 5 Half Kneeling Windmill
8 + 8 Dead Bug - asetu selinmakuulle jalat koukussa ja jalkapohjat lattiassa. Vie kädet suorina kohti kattoa. Säilytä koko liikkeen ajan alaselässä luonnollinen notko (älä paina alaselkää alustaan). Hengitä sisään, uloshengityksellä kurkota oikealla kädellä korkealle kohti kattoa. Ime samalla napaa sisään ja oikean puolen kylkiluita kohti vasenta lonkkaa. Sisäänhengityksellä laske lapaluu lattiaan.
4[1+1+1] Side Squat + Down Dog Toe Taps + Side Squat
5 + 5 Hip Airplane

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1-2 rounds: Snatch (Sn) Grip
3+3+3 Sn High Pull + Hip Dip Sn + Hip Sn
3+3+3 Hip Tall Sn (Standing On Toes) + OHS + Shoulder Press
3+3+3 Sn Pull + Sn Panda Pull + Muscle Sn
3+3+3 Ninja Sn + Sn Push Press + Sn Balance
3+3+3 Muscle Sn In Squat + Sots Press + Sn Drop

---

MUSCLE SNATCH + HIP SNATCH + SN BALANCE
2[2+1+2]@nousu 50%, 3[1+1+2]@55% te-% pal 2min

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BLOCKS SN HIGH PULL + SNATCH (tangon korkeus polven alapuolella)
2[2+2]@50%, 2[2+2]@60%, 2[1+2]@70%, 2[1+2]@76% 4[1+1]@81-91% te-% pal 2min

---

SN PUSH PRESS + SNATCH BALANCE + OHS
2[2+2+1]@50%, 2[2+2+1]@60%, 3[2+1+1]@65%, 2[2+1+1]@70% te-% pal 2min

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CLEAN PULL + HIP CLEAN PULL trap.
4[6+2]@60% ty-% pal 2min

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OHEISHARJOITTEET 2-3 kierrosta
6-10 GOOD MORNING selän kulma vaakaan, kevyt kuorma
6-10 FEED ASSISTED PULL UPS / STRICT PULL UPS + 30s NEGATIVE PULL UPS hitaasti alas
6-10+6-10 FLOOR BENCH, DB/KB

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DYNAAMISET VENYTTELYT 5-10 min, 10-20s liike/puoli, TEE KOTONA!

Hang power snatch 10x1