4 x (2+1) @ 70-80%
Clean pull smooth and high, clean fast when going under
Rest 90s

A:
Clean & jerk - find your 1RM

B:
Snatch pull + muscle snatch 5x1+2 @easy weight

Press

A) Find Days Technical Heavy 1RM

• Push Press

Split Jerk

E2MOM X8-10

• 2 DnG Split Jerk (1s Pause in Catch) *RIR 1-2

Gymnastics

A) HSW Ramp Practice For 5-10min

B) EMOM 16

1: 3-5 rMU
2: HSW Ramp (one way + 7.5m flat)
3: 30 Heavy/Drag DU
4: HSW Ramp (one way + 7.5m flat)

Strength

A) 3x Superset:

• 10-15 Incline DB Bench Press
• 10-15 No Feet High Hang Muscle Snatch

*rest 3min between rounds

B) 3x Superset:

• 10-15 Feet Raised Ring Row
• 10-15 Seated DB Lateral Raise

*rest 3min between rounds

For time :

21-15-9
Thrusters 42,5/30kg
7-5-3 BMU

TC 8

Supersets

10-9-8-7-6-5-4-3-2-1
Push Ups
Pull ups

Rest 1min between sets

LÄMMITTELY
1 kierros - 60s./liike
1. Jefferson curl kp
2. Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
3. Pull over venytyksellä (pallon päällä)
4. Elephant walk

ACCESSORY
2 kierrosta - 60s./liike
1. Yhden jalan pohjennousut kk oik. & vas.
2. Yhden jalan sjmv rotaatiolla oik. & vas.
3. Tuulimylly istuen oik. & vas.
4. Yhden jalan lantionnosto pito jalat stepperillä oik. & vas.
5. Istuen veto vk + työntö kp oik. & vas.

VOIMA
Sumomave - laskevat toistot (10 - 8 - 6)
Lattiapunnerrus - laskevat toistot (10 - 8 - 6)

EMOM 16 or 20 (0:40 work / 0:20 rest)

1) Bar muscle ups
2) Cross-over single or double-unders
3) Handstand push-ups*
4) Rest

• You can pick the HSPU variation (wall-facing, strict, kipping or any of these to a deficit). Pick one that is challenging and you know you’d need to work on. You can choose a different variation each round as well if wanted.

Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure.

Movement options. You can also choose to drop a movement off if feeling very fatigued.

Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
Cross-overs → Double-unders → Single-unders
HSPU → Standing HSPU variation of choice → Hand-release push-ups

4min ON, 2min OFF *6 (3 rounds each)
A) 800m bike
10-20 HSPU
max reps alt. Hang Power Clean & Jerk @15kg

B) 600m ski
15-20 Toes to bar
Max reps burpees to target

3*10 , RIR 3

6x E2MOM: 3 Power snatches