Every 1.30 x10 (5 sets per move) total 15 min
1. 6-10 kipping t2b/leg raises
2. 6-10 kipping hspu

Mobility

Complex of:
2x hang clean
2x clean

3-5 sets

12min AMRAP of...

I : GS snatch x20 (24kg/16kg)
II : T2B/K2E x10
III : Box Jump x10 (30”/24” - full extension on top!)
IV : 60 sec (ski) ergo FOR CALORIES

Result is the calories on (ski) ergo.

You didn’t want to snatch kettlebells but rather not ski either so here you go! Because you’re not going to train for this anyway it will make a GPP test to try atleast twice a year (because you’re not going to do it quarterly anyway)...

GS snatch is kettlebell snatch in the sport style, starting from a swing; not ground-to-overhead. Only one hand-switch allowed per set.

Snatch pushpress+snatch balance+ohs
-E2momx5/Build up

Front squat 3 RM, then 3x3 @ 90%

Raakatempaus + Tempaus polven alta riipusta

5 x (1+1)x70%

Tempaus

6 x 1 x 70-75%, 6 x 1 x 80 - 90%

Tempausveto

3 x 3 x 120%

Etukyykky 3 x 3 x 75%

Warm up
3 rounds
250m row
10 passthroughs
10 seated DB press

Push Press
E2MOM
10-8-6-4-2
Then find 1 RM

8 min AMRAP
20 jump rope
7 thrusters
7 ring rows

Rest 2 mins

8 min AMRAP
20 jump rope
7 thrusters
7 ring rows

Pendlay Row 5x8 (noin 40-50%, räjähtäviä)

Suorinjaloin mave lattiasta 5x5 (kevyt/noin 50-60%)
-LANTIO!!!

Sivutaivutukset 5x20 / puoli

Band-pull-aparts 4x15
-2s stoppi rintaan

Deadlift 4 RM, then 3x4 @ 90%