3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Split Jerk 2x3 + 4x2

80 Calories Bike Erg
80 Deadlifts
60 Bar Over Burpees
40 Pull-Ups
20 Front Squat
10 Wall Walks
20 Front Squat
40 Pull-Ups
60 Bar Over Burpees
80 Deadlifts
80 Calories Bike Erg

TC45

E2MOM10
1 Power clean + 2 Hang squat clean

AMRAP30 team of 3

60 DU
60 Air squat
60 Hang power clean 45/30kg
60 Push ups
60 Box jump overs 60/50cm
60 STOH 45/30kg
60 abmat sit-ups
60 Pull ups
60 KBS 24/16kg
60 WB 9/6kg
60 Burpees

Split anyhow

4 x 4

EMOM 30
Min 1 : 50 Double under/100 Single under
Min 2 : 15 Single KB squat clean @24/16kg
Min 3 : 50m Single Kb Oh carry
Min 4 : 15 Box jump step down@60/50cm
Min 5 : 30” sec amrap Kb deadbug alt. Legs

Skill Handstand
* -harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.*

E2MOM, 5 rounds
1-3 x Handstand
10+10 single arm db snatch
* -tee snatchit 1 käsi kerrallaan*

Back Squat 1x3 + 5x2

WARM UP

15-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 32-40
1) bike
2) 5-15m hs walk / scaled2-4 wall walk
3) bike
4) 20-40m D-ball/sandbag carry

PK 1-2, not too FAST !!!

COOLDOWN
10-20 min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE