1)
E2:30 x5:
6-6-5-4-4 deadlift
5 heavy swing

2) emom12:
1: 12 gorilla row
2: 7+7 side crunch
3: max push up
4: 10-12 goblet squat

QuarterFinals

Warm-up:
3 rnds:
250 m RowErg
10 wall ball
5 push-up
20 Double under

EMOM 15:
1) 5 kipping HSPU
2) 20 Double under
3) 20 sec Handstand hold

AMRAP 30 min:
1000m BikeErg (100m = 1 rep)
20 DU
10 wall ball (9 kg)
4 kipping HSPU
1 rope climb

1 kierros = 45 rep

Yggösen hakemista

Superset
Bent Over Supinated Grip Shoulder Fly: 3 x 12-15. Rest 60s
Banded Pushdowns 3 x 15. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Squat Proge

Back Squat:

• 1x3 @70%
• 1x2 @80%
• 1x1 @90%
• New PR Attempt in 1-3 sets (jos tuntuu siltä)

Snatch

A) 3 Position Snatch (floor, below & above knee)

• E3MOM X5-6

*älä tiputa tankoa setin aikana
*add paino each setti

B) Squat Snatch

• 3-4x1 @100% from complex weight

*rest 2min between

Metcon

4x 3min On/2min Off:

• 20 GHD
• 12 DB Box Step Over @2x35lbs
• AMRAP: Rope Climb

Accessory

3-4 Rounds For Quality:

• 10-15 Heavy KB Swing (oikeesti heavy, ei tarvii tulla silmien tasolle)
• 45/45s Copenhagen Plank
• 15/15 Weighted Calf Raise

*Rest As Needed

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2x1+3x42
2x1+2x50
2x1+2x56

Front squat
- 3 x 3 @95%

2 rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
3 Handstand wall walks to a plate
+
HSW prep – 1-2 rounds of:
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2-3 Handstand pivots
+
Prep the workout weight for the snatches
* Practise few short sets toes-to-bars between weights
+
@ workout weight
7 Toes-to-bars
3 unbroken power snatches
3 unbroken hang snatches
3 unbroken squat snatches