Power clean + split jerk 1+1 x6

LÄMMITTELY
Omaan tahtiin / 12min
100m soutu / 4 kcal pyörä
10 x kehonpainokyykky
10 x soutu kuminauhalla
10 x t-asennossa jalan kierrot
5 x lapsen lepoasento + jarruttava punnerrus

VOIMA
3 x 6, 5, 4 maljakyykky kanta korotettuna
3 x 6, 5, 4 penkkipunnerrus tangolla / kpt

EMOM 8
8-12 x suorin jaloin mave kk
20-30s. köydet
8-12 x trx-soutu
30-40s. slam ball paiskaus

EMOM 10

30 Double-unders AFAP (As Fast As Possible)

– Rest as needed between EMOMs –

Intent. Develop your DU cycle speed. IF you are not yet very comfortable with DUs, work in sets of 10-30 reps/minute and focus on consistency rather than speed.

1) e2:30 x5:
5-5-4-4-3 back squat
8 d-db floor press

2) Amrap15, yougoigo:
10 wb
10 box step over with wb
10 r.twist
10 partner sit up with wb
*toinen tekee koko kierroksen putkeen, (viimeiset vatsat yhdessä) sitten vaihto.

5 rounds for time:

• 6 Dual KB hang clean & jerk @ 2x(24/16) kg
• 16/12 kcal ski
• 6 Dual KB hang snatch @ 2x(24/16) kg
• 16/12 kcal ski

1 round for time, every 6 min.
5 snatch 60 kg
10 ttb
15 push up
30 cal row

Rsst of time rest

3 rounds
A1)
6/6 windmill @light

A2)
3 strict press *
4 push press *
5 push jerk *

*single arm, same weight

B)
In every 2’30” x 5 rounds
Double KB complex
4 swing
4 hang clean
4 swing
4 hang snatch
4 swing
4 front squat

EMOM 12 (Gymnastics capacity)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.

Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

Cash in: 30 v-ups

Then:
-30(15+15) 1-arm DB OH walking lunges 15/10kg
-30 burpees over DB
-30 alt. DB snatch 15/10kg

Cash out: 30 v-ups

TC10

Back squat, Rest 3:00-4:00 between sets

2 Waves of:
7 @ 72-76%
5 @ 76-80%
3 @ 82-86%