140 min
WU 20 min
1.GS
A. Bfly pull up 10 min
- 35 reps

B. HSW 15 min
- 10 m.

C. BMU 15 min
- Drills
- 12 x 1 reps

D. HSPU work
4 sets of: Strict Pike box Hspu w/ 3 s. eccentric
- Rest as needed-
- 7 7 6 7 reps

4 sets of: Tough effort Kipping hanstand push ups (Pieni deficit)
- 20 kg plates + abmat
- 5 5 5 5 reps

2.WL
A. Snatch pull + Snatch - Build to 75% effort 1+1
- 2 sets/weight

3.Conditioning
A. 2 rounds for consistency > 1 round
5 min Erg
10+10 Single KB lateral lunges
5 min Erg
10+10 Half kneeling KB Bottom up press
5 min Erg
10 Ring face pulls

400m run
25 KB swing (20kg)
400m run
25/25 KB snatch
400m run
25/25 KB clean&jerk
400m run
25 swing to Goblet squat
400m run

3 x 5 @ 69-73% rest 1 min between sets
- directly into -
3 x 12 @ 55% rest 1min between sets

A: Halt clean pull + halt power clean + clean
B: No hook no feet snatch triples up to heavy
C: Emom 10’: 5x Tng snatch

Strict push-ups.

30 MIN

• Erg for 1 min
• 3,6,9,12,15.... Squats

Erg is not specific - Could be rower, bike, whatever (sub with double unders/jogging)

Squat weight is not defined - Could be a barbell, kettlebells, dumbbells or whatever - Just get to work

Score is the amount of squats.... Note weight, Erg etc in comments

Kasaa erilaisia liikkeitä jotka maistuu hyvältä ja tee niistä hyvä setti 👍🏻

8 Rounds :
7 Power Cleans (50 Kg)
22 Double-Unders
18 Burpees
Then ,
2056 meter Med Ball Run (9/6kg)

Find 1 RM squat clean

500 m row, t go you go
2 rounds of cindy, 1 round each athlete
2 rounds of DT, 1 round each athlete