Warm up

Halos
pull overs
arm bar/turkish get up

Part A

10min EMOM

Push jerk
Odd: right
Even: left

Choose reps that challenge but you can maintain

Part B

7min AMRAP

Strict press
Bicep curls

Choose reps for each that allow you to keep moving

Part C

AMRAP 10mins

10 mountain climbers
10 Burpees
10 Swings
10 Squats (goblet)
30 sec rest

4min amrap dball over The shoulder

50kg

8 e2mom 2 power snatch + OHS

6x run 400m/ walk 400m

Use a 1kg vest if you have.

30 MIN AMRAP

Use a single handed weight of your choice for the workout, like Dumbbell, kettlebell

• 5/5/5/5/5/5.... Burpees
• 5/10/15/20/25.... Alternating hang clean and jerks
• 5/10/15/20/25.... OH walking lunges

Alternate Hands as you want during the lunges

3) 3 rounds
20 kb hang squat cleans 24kg/16kg, alternating
6 strict pull ups
6 pass throughs
3+3 TGU 24kg/16kg

A: Bench Press 5-5-5
B: 2x Snatch no hip Deadlift + 1x Snatch pull x5
C: Front squat 5-5-5
D: Pull down rows 3set
E: Behind the head triceps extensions 3set
F: Sled push sprints 6x2x10m

Warm Up
Speed ladder drills for 5 minutes
eli erilaisia askelluksia tikapuut lattiassa, tee jotain simppeliä mikä herättää nopeus/koordinaatio aisteja.
then
Mobility for squat/front and Overhead position 8-10 minutes
then
barbell warm up
3 clean high pull + 3 muscle clean + 3 hang power clean +3 front squat + 3 push press and 1 split jerk with pause
repeat total 3 times
then start to make up on weights

Weightlifting
7-8 sets of :
1 Clean + 1 Front squat + 1 Jerk
Start counting your working sets @ 75%1RM CnJ and build up on each set if moving well, do small jumps to get quality lifts!
Go every 2-2.5 min for new set.

Gymnastic Strenght
Midbody strenght / skill
3 rounds Straight arm strength focus ( I DID FOR QUALITY/PRACTISE)
1) 3 negative tuck front levers from tuck inverted hang (5 to 8-second lower down)
2) 3-5 straight arm tuck front lever pulls
3) 3-5 Russian leg lifts (or strict T2B)
4) 15-30 sec Inverted hang hold variation (see options below)
(Try to keep rest to a minimum b/t exercises)
Rest 2min bwn rounds

Inverted Hang Options
Straight legs
Bent legs

A) 3 Rounds
6-8/side ATG split squats
15 – 20 Banded face-pulls
8 – 12 DB pullovers
8 – 12/side DB external rotations

Cool down
2-3 min light cardio
1 min cobra to downdog pose
1 min kyykyn ala-asentoon ja siirtele painoa puolelta toiselle
2-3 min rullaile yläselkä/latseja

7 ROUND FOR TIME OF:
6 OVERHEAD SQUAT 60/40 40/20
30 DU OR 60 SU

Kyykky 3x80%, 3x85%, 3x90%

Stoppiveto 5x8x40-50%

Jalkojennostot maaten 100 toistoa