A:
Skill Primer
Pause Muscle Clean & Double Pause Split Jerk
(5-8 sets x 2+2)
*0:03 pause below knees
**0:03 pause in dip & split

B:
Tempo Clean Deadlift, Hang Clean & Pause Split Jerk
(8 sets x 1+1+2 / 60%-70%)
*0:05 from floor to hips
**0:03 pause in split

3 rounds @ steady pace

5 Windmills e/side
5-minutes Assault bike
5/side Single-arm ring row
5-minutes SkiErg
5 e/side Curtsy to half-shoot
5-minutes Row
5 Jefferson curls – KB or empty barbell

Voima
E2MOM, 4 rounds
6-10 strict pull up
- matala tanko

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

5 sets
AMRAP 3 mins
250m row/ski or 500m bike
16 alt. dumbbell snatches@22,5/15 kg
max rep pull ups in remaining time
-rest 1 min between sets-

-rest until 24:00-

For time
50 devil’s press@2x15/10 kg

At 0:00 and every 2:00 complete 30 double unders.

Time cap: 10 mins

3:00 row
+
2 rounds
5m Duck walk
10 Hollow rocks
5 Planche push-ups
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling jumps
+
Squat clean & DB bench press
Build to workout weight
+
2 rounds @ increasing pace
5 DB bench presses
3 Hang squat cleans
5 Toes-to-bars
3 Burpee box jump overs
1:00 Row

Warm-up 00:30 / 00:30 x 10:
1) clean lift-off
2) kip swing
3) Hang power clean / Hang clean
4) plank
5) push press / split jerk

Every 2 mins x 6:
1 Power clean + 3 split jerk (merkkaa painot)

Every 4 mins x 3:
8 DKB clean & jerk (2 x 24 kg)
8 toes-to-bar + pull up
8 Deadlift (70 kg)
8 burpee over bar

For time:

1000m row
21 bench press
15 strict pullups
750m row
15 bench press
12 strict pullups
500m row
9 bench press
9 strict pullups

TC: 30 MIN

A1: Ring pull ups pronated 2xMax
A1: Elevated SL calf raises 2x10/ben
B1: Ring chin ups Supinated 2xMax
B2: Elevated SL calf raises 2x10/ben
C: RKB swing 10x15

4 Sets for Quality

10+10 - 3 point single arm DB row
20 Banded Bicep Curls
10+10 Single arm offset Deficit Push-up
20 Banded Tricep Extensions

Maltilliset painot ja sarjojen välissä 30 sec rest.

Back squat 3 x 12
2min rest
Push press 3 x 12
2 min rest
Deadlift 3 x 12
2 min rest
Hang clean&jerk 3 x 12
2 min rest
Floor press 3 x 12
2 min rest
GHD 3 x15