105 min
Warm up

A. not done, instead 3 sets of:
SHSPU x 3-4 reps
4x15kg 4x10kg 3x5kg PR :)

B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75%
32.5 35 35 35 35 / 35 37.5 37.5 37.5 37.5 / 37.5 40

Own additional:
Seated strict shoulder press x 4-5 reps

C. Not done, instead
EMOM for 28 min (7 sets):
1. min 5 HSPU 5kg plates
2. min 150 m run
3. min 200 m row
4. min rest
143/162

105 min
Warm up

A.
Not done, instead MU practice for 10 min

B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
25 25 27.5 27.5 30 32.5 32.5 32.5 35 35 35

C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80%
25 35 40 42.5 45 45 47.5 47.5 47.5 50 50 50 52.5 52.5 52.5

D.
Three rounds for time of: > 2
Run 800 Meters > 600 m
10 Hang Squat Snatches (135/95 lbs) > 25 kg
20/15 Strict Handstand Push-Ups > 10 HSPU abmat
Results: 8.28, 8.17 = 16.45
165/181

Aerobic work for 30 min
Row for 30 min
6300m, 2.23.3/500m
avg HR 138

Telinevoimistelukurssi, 6. kerta 90 min
Alkuverryttely + taidot permannolla
Liikkuvuus
Nopeusvoimaharjoitus kuntopalloilla, hypy
Harjoitteet nojapuilla, käsinseisonta puolilla

60 min
Warm up

A. HSPU Biathlon
21-15-9 HSPU
400m run > 300m run
200m penalty run each time you break a set > 150m
21 HSPU 5kg plates
15 & 9 HSPU abmat
Results: 9.29, 5.36, 3.43 = 18.49
164/177

Rest 5 min, and then:
B.
EMOM for 20 min:
1. min 10 S2OH 35 kg
2. min 10 T2B
3. min 15 KBS 16 kg
4. min rest
166/181

105 min
Warm up

B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
Rest as needed
25 35 40 45 47.5 50

• Own additional: 3 sets of: Back squat x 10 reps

C.
Three sets of:
Row 1000 Meters
30 Box Jump-Overs (24″/20″)
20 Deadlifts (225/155 lbs) > 60 kg
20 Strict Pull-Ups > 5 strict + 5 kipping
Rest 4 minutes
These sets should not exceed 9 minutes.
Results: 8.58, 8.49, 8.53
162/191

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 > takareisikone
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed

90 min
Telinevoimistelukurssi, 5. kerta
Alkuverryttely + liikkuvuus
Keskivartalon hallinta ja voima
Käsilläseisonta
Puolivoltin osaharjoitteet

AMRAP 5 min

15 WB 9/6 kg
20 DU

6 Min AMRAP

3 Bar MU
6 Hang Power Snatch @45

105 min
WU & preparation for metcon
A.
“12 Days of Christmas – Invictus Style”
1 Lap (Run or Row 300 Meters) row
2 Snatches (155/105 lbs) > 35 kg
3 Thrusters (155/105 lbs) > 35 kg
4 Muscle-Ups > ring dips
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg) > 24 kg
9 Box Jumps (30″/24″)
10 Handstand Push-Ups > abmat
11 Ground to Overhead (155/105 lbs) > 35 kg
12 Man-Makers (55/35 lb DBs) > 30 lb
169/187

"15-12-9
Thruster (60/40)
Burpee T2B"