1) Clean pull + squat clean 40-50-60-70-80-90 kg technique

2) 6 rounds: 5 negative hspu + 50 DU

3) 6 rounds:
10 box over jump
10 cal row
10 abmat
IGYG rundit ja vauhdilla.

10x3 bench every 2min
Rest 2min
5x15 sitting db presses

10 c2b
10 strict ring dip
10 back squat @ 50% = 87,5kg

75 min

Warm up for 15 min

A. Jyrkin tunti
1. Snatch high pull, muscle snatch, snatch wnfm, power snatch, snatch
3 x 15 2 x 25 27.5
2. Different lifting combinations 10 x 25 kg
3. Snatch + clean & jerk
25 30 32.5 35 37.5
4. Power clean + snatch
30 32.5 35 37.5 40 42.5 43.5

AM: 60 min
4-5 x 15 min Bike - 4
- 1 min rest between
- 124/140

PM: 120 min
Warm up EMOM12 + 20 m HSW
1.Weightlifting
A. Every 90 s for 9 minutes: 5 STOH (Heavier than last week) - 35 kg

2.Gymnastics
A. BMU practice for 10 min
B. Every minute on the minute for 14 minutes:
Even: 10 Cal bike
Odd: 3 Bar muscle ups - 7 x 3 = 21 reps

3.Strength
A. 2 sets:
15 Banded scapular retraction
25 Banded tricep pushdown
10 Bicep curl + 20 m Gun Walk - 15 15 lbs
- Rest 3 min-

4.JG
A. 3 sets:
- 10 single arm ring row/arm
- 1 round of GS
- 30 hollow rock
B. 10 min mobility work

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Boys use 65 lb. (29 kg )
Girls use 45 lb. (20 kg )

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Boys use 45 lb. (20 kg )
Girls use 35 lb. (15 kg )

For time:
Row 1000 metres
10 Burpees
Rest for the time taken to do the preceding set
Row 750 metres
20 Burpees
Rest for the time taken to do the preceding set
Row 500 metres
30 Burpees
Rest for the time taken to do the preceding set
Row 250 metres
40 Burpees

Post your total time for all four working sets

60min
1min on
1min off

500-400-300-200-100 soutu, 60 sek huili välis

@ 75/80/85%