A,
Part 1
Complete as many rounds as possible in 15 mins of:
20 Row Calories
16 Front Rack Box Step-ups, 34/25kg
12 Push-ups

Directly into part 2...

Part 2
Complete as many rounds as possible in 15 mins of:
20 Bike Erg Calories
16 Box Jumps, 60/50cm
12 Pull-ups

B,
For quality:
15-12-9-6-3 reps of:
Handstand Push-up
D-Ball Ground-to-Over Shoulder, 50/30kg

Handstand Push-ups- must be unbroken

Just Get It Done

C,
For quality:
50 Band Pull Aparts
50 Banded Straight Arm Pull Downs
50 Banded Face Pulls
50 Banded Rows
25 GHD Plate Muscle Snatches, pick load

Shoulder Maintenance

15-12-9
T2B
Wall ball shots 12 / 9 kg
Thrusters 50 / 35 kg

3-4rounds:

8 snowangel
8+8 deadbug
8+8 Db press

Chest To Bar Pull Ups

3 Sets For total Reps

30 sec On
10 sec Off
20 sec On
10 sec Off
10 sec On

Rest 3 min btw rounds.

10 Rounds For Time:
5 Strict Pull-ups
3 Clean & Jerks 60/40kg
10 Bar-Facing Burpees

Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 PRESSING SNATCH BALANCE + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
3 Sets : Snatch +2 Hang Snatch + Snatch balance @40-50%

Pause Snatch all the way through: 2 sec pause or more on each rep catch position.
60%x2
65%x2 reps
70% 3x1 rep, rest 10-15s bwn
75% 3x1, rest 15-20s bwn
80% 3x1 ,rest 20-25s bwn
2 sets of :
1@83-85% , rest 30s 1@83-85%, rest 45s , 1@83-85% of 1rm

rest 2 min bwn sets

eli kaikissa pause snatcheissa pysäytys vastaanotossa, haet tasapaino ja kun tuki on kasassa nouse ylös. viivy tarvittaessa asennossa yli 2s.

Strenght
Pause Front Squat 4x3 reps @77%+ of 1rm. (should have like 1-3 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats .
rest 3 min bwn sets

Gymnastic Skill Workout
Emom 20
1) Double unders x 30-50 reps (or max reps in 45 seconds)
2) 1 Legless Rope climb + 1 normal climb (scale to 1 legless only or 2 normal ones)
3) SIngle arm DB OH Lunge Walk 6+6 reps @22.5/32.5kg (scale weight if needed) 22.5/15kg
4) Box Jump Overs, Step down Open style x 8-12 reps

Tämän harjoituksen on tarkoitus olla semmoinen että on mukava tehdä etkä joudu puristamaan liikoja, suht vähän toistoja.

Cool down
5 min light cardio after session
short static streching on main muscle groups after this session. times 20-40sec per strech.

LÄMMITTELY
Lantion ja lonkan seudun avaus
Pakaran aktivointi

TEKNIIKKA - ASKELKYYKKY PAIKALLAAN
valitse itsellesi sopiva variaatio
tee kehonpainolla tai hae sopivaa painoa niin, että tekniikka säilyy
Timecap 15min
4-6 sarjaa
10 toistoa/jalka
45-60s. lepo sarjojen välissä

AMRAP 10 - kehonpainolla
10 Lantionnosto/pöytänosto
10 (5+5) Raajan ojennus + koukistus
10 Lapsen lepoasento - punnerrus
10 (5+5) Askelkyykky sivulle

merkkaa tulokseksi askelkyykyn painot

AMRAP 22

Row 500/450m
20 Weighted Reverse Lunge /w plate 20/15kg
10 Hang Power Clean 50/35kg
30 Sit Ups

20 rounds for time, IGYG style:
1 Power Clean @90%
2 Box Jumps 80/60cm
3 HSPU

Every 2min 6rounds
Clean & Jerk @85% -> 105%