5 ROUNDS
10 handstand push up
230 m run

For quality:
GHD Hip-Extension 3x20
Complete all reps in proper form!

Total 90min
A. WU: 500m row,3 rounds: 20 abs, 20 backs, mobility
B. Olympics: snatch
Taitoliikkeenä tempaus pikkukiekkojen päältä

8 sets of: 1 hang squat snatch + 1 full snatch
15kg, 20kg, 22.5kg, 25kg, 25kg, 25kg, 27.5kg, 27.5kg

C. Strength, HBBS Wendler week 1
Narrow bench, Wendler week 1
Regular dips 5,5,4,3

E. Post workout 1000m row

Wendler week 1

Total 75min
A. WU: tabata sit ups & DU, 20 sec work, 10 sec rest, 8 rounds
mobility

B. Skill work
KPU practice for 20min
HSPU practice for 15min

C. Metcon: 3x500m, 2min rest in between
1. 500m 1.53.5 avg HR/max HR 176/184
2. 500m 1.53.8 179/189
3. 500m 1.53.0 184/192

D. Post WO 1000m row
Weighted sit ups with leg support 3x8x15kg
Shoulder rehab with KB 3x2x6kgx12

Total 105min
A. WU: 3 rounds for quality: 300m row 10 KBS, 10 wall ball
B. Skill work: 10min of rope climb technique

C. Olympic EMOM for 15min 3 clean & jerk
1. 22.5kg, 2. 25kg, 3. 27.kg, 4. 27.5kg,5. 30kg, 6. 30kg, 7. 30kg, 8. 32.5kg, 9. 32.5kg, 10. 32.5kg 11. 32.5kg 12. 35kg 13. 35kg 14. 35kg 15. 35kg

D. Strength
Push press, Wendler week 1
Clean pulls 4x3
47.5kg, 55kg, 60kg, 65kg

E. Metcon, for time, with 50% of 1 RM clean & jerk: 22.5kg
10 shoulder press
15 OHS
20 push press
25 front squat
30 push jerk
35 back squat
Result: 12.37, avg/max HR 176/190

F. Post WO 3x10 reverse hypers
1000m row

Five rounds:
1000m run
1 legless ropeclimb
5+5 KB snatches

Buyout: 100 pushups

Total 75min
A. WU: run for 10min, mobility
50 abs, 50 backs, 15+15 leg raises
B. Hurdle walks 4x5 hurdles
Hurdle jumps
2x5 hurdles 68cm
1x5 hurdles 68, 68, 68, 76, 76
2x5 hurdles 76cm
Koordit: polvennostojuoksu, pakarajuoksu, saksijuoksu, kuopaisujuoksu
C. Speed
60m sprints 5x60m +
150m 23.8 sec
D. Cool down

Perusleukoja

Clean and Jerk
2x(3+3)x60%, 2x(3+3)x70%, 2x(2+1)x85%