105 min

Warm up for 10 min

A. Skillwork: MU practice for 45 min
MU 6 x 1, 6 fails, total 12 attempts

B. Shoulder press

C. Jump MU 5 x 1

D.
MU turn + dip with band
Strict 2 x 5
Kip 2 x 5
MU turn with band
Strict 3 x 5

Stopilla etukyykky 3x3@70%

Raakarive + raakatyöntö
3+1@70%, 2+1@75%, 3x(1+1)@80%

Snatc Balance 3@70%, 2@75%, 3x2@80%

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.

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 )

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