After 15 min of lower body mobility find YOUR perfect technique:

*Air Squat

*Back Squat @ 30%

*Front Squat @ 30%

*OHS @ 30%

Warm-up:

3:00 easy ergo, then:

3 rounds:
10 Scapula push ups
10 ring row
10 scapula pull-ups
10 alt. one leg squats to sit on a box
5 leg raise / kahap
1 partial wall walk

PROGRESSIVE WARM-UP:
5 jumping pull-ups
10 pistol squats (feet on ankle or assisted)
10 leg raises
10 hspu from box or 5 partial wall walk

5 kipping or banded pull-ups
10 alt. pistol squats from box / plate
10 toes to bar/rings
5 hspu / 2 wall walk

5 kipping / butterfly pull-ups
10 alt. Pistol squats
10 T2B / T2R
5 HSPU / 3 WW

Rest

AMRAP

3 Rounds / 30s ON : 30s OFF

1) Pull-up (Kipping/Butterfly)
2) Alternating Pistol Squat
3) Toes To Bar / or Toes to rings
4) Handstand Push Up / or Wall walks

Score total reps
Also post reps by movement

POST WORKOUT / STRETCHING

:30 active hang from bar
:10 rest
:30 side plank hold (r)
:10 rest
:30 side plank hold (l)
:10 rest
:30 cobra stretch
:10 rest
:30 downward dog stretch

28min alkavalla minuutilla

1. Leuanveto tiukka
2. Laite
3. Etunojapunnerrus
4. Laite

Odd minutes:
4 x High box jumps
Even minutes:
3-position snatch

5 x power snatch + snatch balance + squat snatch

Open 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 toistot

Maastaveto 70/102kg
Yleisliike tangon yli

Aikaraja 10 min

Find TM in 15min

Power Snatch + Snatch + OHS

3 x 8 / 8

AHAFA

In 25 minutes:

Back squat 5 x 10 (use same weight in every set). Rest three minutes between sets

21-18-15-12-9-6-3 reps for time of:
– Thrusters (43/29 kg)
– Bar Facing Burpees
TC: 22 min
With a running clock, as fast as possible complete the prescribed work in the order written. Athlete must complete 21 Thrusters and 21 Bar Facing Burpees, then 18 Thrusters and 18 Bar Facing Burpees, down to 15, 12, 9, 6, and 3 reps.
ZONE 5 – Go as fast as you can!