1 min. /liike - yhteensä 30 min.

Kyykyt: 20 kg ja 25 kg pallo
Heitot ja kierrot: 12 kg:n seinäpallo
Turkkilainen ylösnousu: kerran molemmin puolin, 4 kg, kerran 3 kg
Boksille nousu 8 kertaa, viimeisellä kerralla 5 kg:n paino,
Farmarikävely: 20 kg ja 15 kg,
Kädet ylhäällä 8 kg painot

For time

• 20 GHD sit-ups
• 40 air squats
• 400-meter run

EMOM x 20-30 (4-6rounds)

1) row (easy pace)
2) 6 power snatch@40/30kg + 6-8 ttb
3) row (easy pace)
4) 6 OHS@40/30kg + 6-8 hspu
5) REST

(Pyri pitämään sykkeet hallinnassa, peissaa soudulla ja skaalaa tarvittaessa gymnastis toistot riittävän helpoiksi. Keskiarvo sykkeet pitää pysyä PK2 alueella.)

EMOM 35min

• Heilurikäännös x 15
• Thruster x 14 1 tai 2 kuulaa
• Heilurikyykky x 13
• Russian sit up x 12
• Huili

A,
Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use work up method.

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
Every 4 mins for 20 mins do:
12/10 Ski Erg Calories
9 Dumbbell Deadlifts, 22,5/15kg
6 Dumbbell Hang Power Cleans, 22,5/15kg
3 Dumbbell Push Press, 22,5/15kg
Bear Crawl, 15m

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
Side Plank, L 20 secs/R 20 secs

Emom 20

3 wall walks
10 dbl db front rack lunges
10 toes to bar
10 alt db snatch
40s plank hold

1 rm max Clean pull

– Global Foam Roll Lats x 60s each
– Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

A,
Hang Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Use work up method.

Find your heaviest "perfect" set of 1.

Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
10 Clean & Jerks, 61/43kg
50 Double Unders
8 Clean & Jerks,
40 Double Unders
6 Clean & Jerks,
30 Double Unders
4 Clean & Jerks,
20 Double Unders
2 Clean & Jerks,
10 Double Unders

Goal
Sub 10 mins.

C,
3 rounds for quality of:
20 Parallette Shoot Throughs
10 Pike Compressions
Arms Overhead Hip Hinge Hold, 30 secs

Strength

4-5 Sets Of:

• 6 FS (1s pause bottom) (2 RIR) -rest 1min-
• 6 Glute Bridge (heavy DB tai tanko) -rest 2min-

Gymnastics

• Max reps T2B test *laita tulos

-rest 3min-

EMOM 6:

-''X'' T2B (yks pitkä setti)

Accessories

A) EMOM 16:

1) 10-15 Heavy KB Swing (32-40kg)
2) 30-45s Chinese Plank (link)
3) 20m Heavy Sled Push
4) Rest

B) Core Tabata (8x20s on/10s Off)

• Heel touches
• Flutter Kicks
• Leg raises
• Hollow Hold

*eli kaks kiekkaa tulee näitä.