Skill

A) for 10-15min:

• Practice HSW Ramp // HSW Course (piruette etc.)

B) EMOM 12:

1) 45s Ski Erg (VK)
2) 20-30 Double Crossover
3) HSW Ramp (one way only, switch every round)

Gymnastic Strength

A) Ring Strength

EMOM 9-12:

1) 20-30s Ring Dip Hold
2) 20-30s Ring Support Hold
3) 20-30s Chin Over Ring Hold

B) 3-4x For Quality:

• 1 Set Of Banded Pull Up (vihree kumppari, pitkä setti)
• 10-15 Lu Raise (2x Plate)
• ”X” Reps of s. Hspu + 20-30s Hs hold

C) Optional
3-4x For Quality:

• 10/10 DB Hammer Curl
• 1 Set of Ring Push Up
• 10/10 KB Gorilla Row

Deadlift

3-3-3-2-2-1-1

Go Every 2:30

CLEAN PULLS

3x3 @105%

Rest 90s between sets

• hartiavetoon
• lähtö maasta

PK Lenkki 45-60min

JUOSTEN.

20 kierrosta
E90s välein:
3-10 punnerrusta
10-15 ilmakyykkyä
Loppuaika jotain laitetta

Seated Dual Kettlebell Shoulder Press

5 x 4

Go Every 2:00

5 x 1 min ON/1 min OFF

AMRAP of:
3 Power clean (60/42,5 kg)
6 push-ups
9 air squats

4 rounds @ steady pace

3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up

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Mobility

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
10 plate squats
10+10 russian twists

Burgener Snatch Warm Up

Strenght
Power Snatch Training for 15 minutes
2-3 reps, hit set every 1-1,5 minute

15min amrap
12/15 calories of machine
4 single arm devils press
6+6 single arm push press
8 box jump, step down

Back Squat

2x3 @75%
2x3 @85%
2x2 @90%
2x3 @75%