For time:

21-15-9

• power cleans (Rx 135 lbs)
• shoot throughs

105 min
Warm up

A. SHSPU x 3-5 reps
10 kg plate: 5, 6
5 kg plate: 4, 2

B. Skillwork: HSW practice for 15 min

C. EMOM for 12 min: clean & jerk

D. 5 rounds of:
9 HSPU 5 kg plates
300 m run
Rest 2 min between sets.
Results: 3.27, 3.14, 3.24, 4.06, 3.49

E. For quality:
C2B x 20 reps
Hyvä tekniikka!

F. For quality and strength:
MU dips with band x 6 reps

60 min
Warm up
A. HSP week 4, day 2
Back squat 8x52.5 8x57.5 8x60 8x65
Front squat 5x45 5x47.5 5x52.5 5x52.5

B. Weighted pull up x 3-4 reps
4x10 3x12.5 3x12.5 3x12.5

C. Takareisikone
10x15 10x15 8x15

Telinevoimistelukurssi, 10. kerta
90 min
alkulämmittely
permantoakrobatia
parivenyttely
käsilläseisonta
voltti patjalle

Deadlift

Ladder Up 3,6,9,…

Wall Ball @ 9/6 KG
Box jump Over
-Every round perform 30” DU Attempt or 50 SU

3-5 Rounds of:
A1- Tuck Hold between parallel or box – 20-30”accumulated
A2- Left Side plank – 20-30”
A3- Right Side plank – 20- 30”
-no rest between exercises
-rest 90” after each round

5+5+5+3+3 takakyykkyä

5 Rounds of:

1’Row fast pace
12/10 Pull Up
6 HSPU Kipping or 5 Wall climb
-rest 90”After each round

Start up
Coaches choice(10)

Gym goat(6)

Back Squat(20)
5@59% 5@68% 5@77%
max rep effort on last set
Add 10# to your previous one rep max before calculating loads

Fit camp
3x10 db bridge press, curls, tri kb
circuit(15)
mclimbers
jax
burpees
squat jumps
sit ups

Metcon
Amrap 8
6 thrusters 75/55
6 burpees over the bar

Metcon-comp
Amrap 8
4 bar muscle ups
4 thrusters 115/85

Finisher
50 abmat sit up
quad smash(3)
samson stretch 1 min per

4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)