6 rounds for time:
• 5 Power Snatches 115/75#
• 5 Bar-Facing Burpees
• 5 Bar Muscle Ups
• 5 Burpees to Target (pull-up bar)
Goal: 15 min.

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Engine

2 Sets of:

• 4min Row (PK)
• 3min Row (VK)
• 2min Row (Hard)
• 1min Rest

-rest 5min-

Into,

3 Sets Of:

5min AMRAP:

• 1km Ski
• AMRAP: BBJO

-rest 3min between-

Gymnastics

A) Skill Practice

• HSW Ramp (for 10-15min ish)

B) Bäk tu rMU Proge

EMOM 10:

• ''x'' rMU

Alota vaikka tää vko ihan 1-2 toistoo, keskity laatuun. Jos tuntuu hyvältä, niin tietysti enemmän

C) EMOM 12:

1: 20-30s Chin Over Rings Hold
2: 15-30s Ring Support Hold
3: 15-30s Ring Dip Hold
4: Rest

Metcon

EMOM 10:

1: 6-8 Strict Hspu + AMRAP: Power Snatch @42.5kg
2: Rest

-rest 5min-

EMOM 10:

1: 10 k.Hspu + AMRAP: Hang Power Snatch @42.5kg
2: Rest

Accessories

A) 4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 45-60s SB Bearhug Hold

B) Optional 3-4 Rounds For Quality:

• 10-15 Ring Push Up + 30s Ring Plank Hold
• 10/10 DB Bench Press (alternating each rep, resting arm straight)

3x back squat OTM 10

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 kierrosta
- yhden käden heiluri x 4
- rive kyykky x 3
- thruster x 2
Tee kaikki liikkeet ensin toisella puolella, ennen käden vaihtoa. Kun molemmat puolet tehty = 1 kierros

AMRAP 10
- 2KB rive kyykky x 8
- burpee boksihyppy (-askellus) x 8

AMRAP 8
- vauhtipunnerrus x 6 (3+3)
- maljakyykky x 6
- linkkarivatsat x 6 ( tai tuck up vatsat)

A:
Skill Primer
Hang Muscle Snatch, BTN Strict Press & OHS
(5-8 sets x 2+2+2)

B:
Halted Snatch Deadlift, Hang Snatch & Snatch Balance
(8 sets x 1+2+2 / 60%-70% / 0:03 pause below knees)

Tempausveto+tempaus lantio+allepud.+2 vauhtipunnerrusta te-ote 10x1
15-25kg

Tempaus lantiolta kakkosia 25-35kg

Tempaus pp 35-41kg

Thruster + työntö
25,30,35,40

Rive+työntö
40,45,50,54,56