2-4rounds:

10 GHD hip extension + 10-20s hold top of extension
10 ring row + 10-20s hold top of ring row
5-10 hspu + 10-20s hs hold

A.1) Back squat w/pause atg
Sets of 1 adding weight to a heavy single 90-95%

B.1) Slow pull snatch
Sets of 3 ahap

C.1) Power clean & Jerk
Find heavy set of 2+1

D.1) Weighted plank
3×45-60.sec

For total reps

• Tabata pull-ups
• Tabata box jump-overs
• Tabata push-ups
• Tabata calories on the Echo bike

♀ 20-inch box
♂ 24-inch box

Conditioning :
8x AMRAP3 mins alternating between:
A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat

REST 1 min

B:
5 Burpee over the rower
10 cal row
15 medball clean@9/6kg

For Time. TC 17 min
50 DU
50 Back Squat, 43/30kg
25 DU
25 Shoulder to overhead, 43/30kg
50 DU
50 Front Squat, 34/25kg
25 DU
25 Shoulder to overhead
50 DU
50 Overhead Squat, 20/15kg
25 DU
25 Shoulder to overhead, 20/15kg

Amramp 30 min
10 Cal
30 Abmat
20 KB Swing
10 DB Snatch (change hand after each round)
6 Push up
4 Pull up

A: Strict ring chin ups 3set
B: SA Kb rows 3set/arm
C: DB powell raise 2set/arm
D: DB bent over Shoulder flys 2set
E: Supine grip DB biceps curls 2set

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

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

18 MIN

• 1 min Erg @80%
• 10 Deadlifts 2x24kg KB
• 10 Thrusters 2x10kg DB