On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

5x75%, 3x85%, 1+x95%

1) Clean pull + squat clean 40-50-60-70-80-90 kg technique

2) 6 rounds: 5 negative hspu + 50 DU

3) 6 rounds:
10 box over jump
10 cal row
10 abmat
IGYG rundit ja vauhdilla.

120 min

1.JG SC 6.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses w/bar
- 20 palm push ups

B. 3 rounds:
- 6 x kick to split leg handstand
- 20 wall facing HS shoulder shrugs

C. HSW practice for 15 min

D. 3 rounds:
- 20 s. straight arm plank hold
- 20 s. straight arm plank hold, other hand & leg off floor
- 20 s. straight arm plank hold, other hand & leg off floor

2.Conditioning
A. "Mikko's Triangle"
10 rounds of:
1 min max cal bike - 10 x 15 cal
1 min max cal row - 10 x 12 cal
1 min max cal ski erg > airrunner - 12 12 13 13 13 13 13 13 13 14
1 min rest > 2 min rest
160/181

10 c2b
10 strict ring dip
10 back squat @ 50% = 87,5kg

75 min

Warm up for 15 min

A. Jyrkin tunti
1. Snatch high pull, muscle snatch, snatch wnfm, power snatch, snatch
3 x 15 2 x 25 27.5
2. Different lifting combinations 10 x 25 kg
3. Snatch + clean & jerk
25 30 32.5 35 37.5
4. Power clean + snatch
30 32.5 35 37.5 40 42.5 43.5

AM: 60 min
4-5 x 15 min Bike - 4
- 1 min rest between
- 124/140

PM: 120 min
Warm up EMOM12 + 20 m HSW
1.Weightlifting
A. Every 90 s for 9 minutes: 5 STOH (Heavier than last week) - 35 kg

2.Gymnastics
A. BMU practice for 10 min
B. Every minute on the minute for 14 minutes:
Even: 10 Cal bike
Odd: 3 Bar muscle ups - 7 x 3 = 21 reps

3.Strength
A. 2 sets:
15 Banded scapular retraction
25 Banded tricep pushdown
10 Bicep curl + 20 m Gun Walk - 15 15 lbs
- Rest 3 min-

4.JG
A. 3 sets:
- 10 single arm ring row/arm
- 1 round of GS
- 30 hollow rock
B. 10 min mobility work

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Boys use 65 lb. (29 kg )
Girls use 45 lb. (20 kg )

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Boys use 45 lb. (20 kg )
Girls use 35 lb. (15 kg )

A: in 15' set your 5RM of Push Press

B: 30-26-22-18-14-10 Reps of
Push Press
Front Rack Lunge

500-400-300-200-100 soutu, 60 sek huili välis