Build to Heavy Set of 3
Then...
1x3 @ 90%
1x3 @ 80%

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 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
3x muscle snatch + snatch grip pp + ohs @40-50% of 1rm
3x snatch + 2 x hang snatch + ohs @60-70% of 1rm snatch
3x snatch + hang snatch + ohs @70-80%
then 3 sets
Snatch 3x1 @85% , rest 20-30 sec bwn singles and 2-3 min bwn sets. total 9 singles @85% of 1rm.
rest 1.5-2 min bwn lifts on first parts .

Strenght
PAUSE Front Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank) (use same weights than earlier but pause 1 sec on each rep!)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats.
rest 3 min bwn

Gymnastic Skill Workout
Emom 20
1) HS Walk x 10-20m /Wall Walks for 3-4 reps
2) GHD Sit Ups x 12-18 reps
3) Pistol squats x 8-16 reps
4) Sandbag cleans x 4 -6 reps

Jos ongelmia rangan eteen/taakse taivutuksissa niin ota ghd sit upit vaaka tasoon vain!
HS walk ja sb clean ghd / pistol on vaativimpia yhdistelmiä tähän mitä on.
Skaalaa pistol kyykyt penkille istuen tehtäväksi
SB Clean tarvittaessa HEAVY single arm DB Power / Muscle Clean.

Tavoite työajat on 20-40 sek per min.

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

Mobility

Upper Body

EMOM 25

1 minute : 10/8 Cal. Bike Erg
2 minute : 15 Sit Ups
3 minute : 0:30 Hanging
4 minute : 5 Hang Power Clean
5 minute : 15 Air Squat

AMRAP 15

12/10 cal row
10 db box step overs (pick weight)
8 kb swings 24/16kg

C5DT

2 Rounds:

In 2min
15/12 Cal Row
max rep power clean (35/25)

2min Rest

In 2min
15/12 Cal Bike
Max rep box jump over
(50 / 40)

2min rest

In 2min
12/9 Cal Ski
Max rep 1-leg v-up

2min rest

5 Min Foam Roll
4 Min Any Erg
3 Rounds:
5 Strict Pull Ups + 10 Sit Ups + 15 Air Squat
1:00 + 1:00 Banded Lat Stretch
5 GM
5 BS
5 Elbows Rotations
5 SN Press
5 SN DL
5 OHS

Then

20 Push Up to Down Dog
20 Glute Bridges Walk Outs

10 minute running clock
Minutes 0-5
1000m row
remaining time amrap Burpees

Rest 2 min

Minutes 7-8 1RM DL
Minutes 8-9 1RM Bench press
Minutes 9-10 1RM Squat clean

Partner workout
50 Calorie Row
50 DU
50 Box Jump Overs (24″20″)
50 DU
50 Dumbbell snatches (20/15)
50 DU
50 Dumbbell thrusters (20/15)
50 DU
50 Pull-Ups
50 DU
50 Dumbbell thrusters (20/15)
50 DU
50 Dumbbell snatches (20/15)
50 DU
50 Box Jump Overs (60/50)
50 DU
50 Calorie Row

Time cap 60 minute