Gymnastics

Warm up
20 rubber band passthrough
10 shoulder taps
10 scapula pull
20 rubberband pull apart
10 inchworm with push up

Gymnastics for quality
E3MOM for 30min

1. Butterfly baisics
2. Handstand & roll

Bonus
Bar & Ring muscle-up

WOD
Partner AMRAP 6
YGIG
9 air squats
6 T2B
3 m hsw or 3 wall walks

Power snatch + Snatch

4 x 1+2 @ 70+%, go every 1:30-2:00
4-6 x 1+1 @ 80+%, go every 1:30-2:00

– Build in weight each set if you can
– Drop the bar between each rep, reset and go

4 settiä 1 pull + 2 hhs

Front Squat
• 5 sets of 5 reps at 90% of 5RM

PK RUN 45-60min

3 Rounds @ 1-2 RIR

8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises

Bench press

5 x 5 @ 80-85% (1-2 RIR), rest 3:00 b/t sets

30s on / 15s off for 3 rounds:
a) copenhagen plank, L
b) copenhagen plank, R
c) s.l. v-up

Strength

A) 5 Sets Of:

• 6/6 Bulgarian Split Squat (2xDB)

-rest 90s-

• 6 Strict Press (1 RIR)

-rest 90s-

B) 5 Sets Of:

• 15-20 GHD Banded Hip Ext.

-rest 90s-

• 10-15 Ring Push Up

-rest 90s-

Metcon

00:00-12:00

3 Rounds For Time:

• 15 Cal Row
• 12 Snatch @35kg
• 9 Burpee to target

12:00–24:00

3 Rounds For Time:

• 12 Cal Ski
• 9 Snatch @45kg
• 6 Burpee Pull Up

24:00-36:00

3 Rounds For Time:

• 3 Wall Walk
• 6 Snatch @60kg
• 4 Burpee C2B

Accessories

4 Rounds For Quality:

• 10/10 Pallof Press
• 10 ab wheel roll out
• 45-60s Plank KB drag through

Snatch

A) E75SEC X9

Set 1-3: 1 Snatch From Blocks (above knee) @65-70%

Set 4-6: 1 Snatch From Blocks (below knee) @75-80%

Set 7-9: 1 Snatch (Floor) @85-90%

B) For Time:

• 20 Snatch @50-55kg (sellanen paino et joutuu tekee ykkösiä alusta asti ja vähän joutuu lepäilee)

C) Snatch Pull 3x1 @120%

Back Squat

• 5x2 (1 RIR)

*Rest 3min between sets

Accessories

A) 3-4x For Quality:

• 45-60s Spanish Squat Hold
• 10 Slider Hamstring Curl

B) 3-4x For Quality:

• 45-60s Chinese Plank
• 15/15 Calf Raise