90 min

WU for 15 min

A. Skillwork: HSW practice for 20 min

B. Every 2 min, for 20 min:
Hang snatch + snatch
25 30 32.5 35 37.5 37.5 40 40 42.5 45 xx.

C. Back squat

90 min
Muscle & power tunti
A. Warm up & mobility for 20 min

B. Osaharjoitteet:
1. vauhti + pisto eteen
2. vauhti + pisto eteen + varpaat tankoon
3. vauhti + pisto eteen + varpaat tankoon + olkapäät
4. Bar muscle up kuminauhalla
Paras punainen kuminauha :)

C. MU practice on rings for 25 min
MU turns x 5
MU 6 x 1 :)

D. 3 sets of:
10 strict DB press 20 lbs
10 single arm DB row 35 lbs
3 MU turns + dip with black band

105 min

Warm up for 10 min

A. Skillwork: BMU practice for 25 min

B. Painonnostoa: Jyrkin tunti
1. Snatch high pull, muscle snatch, snatch with no feet movement, power snatch, snatch
3x15 20 25 25
2. Power snatch + snatch
25 27.5 30 32.5 35 37.5
3. Snatch
40 42.5 45 45 x. 46 xxx.
4. Snatch pull + snatch
Snatch + clean
Clean pull + snatch
Power clean + snatch
All done at 35 kg.
5. Clean & jerk
35 40 45 50 55 57.5

C. 10 min assault bike

AMRAP 45 (or 60):
400 m run
8 burpees to bar (no pushup)
20 hollow rocks
12 box jump overs
6 alternating hanging hip touch on rings

2x5min sled push relay (10kg)

max distance

2min rest

Raakatempaus 2x3@65%, 2x3@70%

Raakarive + raakatyöntö 2x3@65%, 2x3@70%

Korkea Te-Veto 3x3@75%

4 kierrosta

15+15 kulmasoutua
10+10 käsipaino VAPU

105 min

Warm up for 15 min

A. Skillwork: BMU practice for 75 min

1. Arch & hollow
2. Arch & hollow - toes up - press with shoulders
3. Bar muscle up progression on low pull up bar: hip drive - sit up
4. Bar muscle up with band

B. EMOM for 16 min:
1. min 5 strict C2B + 20 DU
2. min 25 sec hollow hold
3. min 5 MU turn + dip on rings with band
4. min 8 cal assault bike
163/177

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Technical heavy:
2 squat clean + 2 split jerk + 2 squat clean

pena 8 x 4