48 Minutes of :

1 + 1 TGU
5 + 5 KB Hang Clean & Jerk
15 Goblett Squat
4 Minutes Cardio
15 Banded Lat Pull-Down
5 - 10 Toes To Bar
3-5 BMU / CTB / Kipping Pull-Ups
4 Minutes Cardio

BARBELL CYCLING (3/3)

EMOM x12 (or every 90sec)

1) 5 Hang Power Clean
2) 5 STOH

RPE 4

Target: TnG reps, keep the barbell moving! Bar from the ground. Add 2,5-5% compared to last week.

WEIGHTLIFTING (2/3)

Every 90-120sec x9

Squat Clean + Front Squat + Hang Squat Clean + Jerk

1-3@RPE 3 to 3+
4-6@RPE 3+ to 4
7-9@RPE 4 to 4+

Add 2,5-5% compared to last week.

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
2) 10-20 Thoracic Glide and/or thoracic circles
3) 5+5 Lateral OHS
4) 10 Cuban Press
5) 3-5 Jefferson Curl
6) 30-60sec Active/Passive Hang

For time:

60 sit up
30 DB s.a hang c&j @22,5/15kg
20 pull up
20 burpee over DB
20 pull up
30 DB s.a hang c&j
60 sit up

8 x 45s töitä/15s lepo

1. tuplanaruhyppy
2. varpaat tankoon

Kerää toistoja koko 45s ajan, eli pätki sopiviin sarjoihin ettet aja seinään

Running Clinic:
- Todays workout we are offering Running technique class at Eläintarhan Urheilukenttä
- This event will deepen your knowledge on running technique and you will also learn more about exercises supportive to running
- Bookings are through regular bookings page on WodConnect. Every class will start and end on the sports track
- Address is Vauhtitie 6

4 kierrosta nopeasti

5 kp tempaus, raskas käsipaino
10 etunojapunnerrus
50 singeli naruhyppy

Aikaikkuna 4-7min

Snatch, build up to heavy 2RM of the day

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.