Part A).
Skill Primer
Pause Muscle Clean & Press from Split Position
(5-8 sets x 2+3)

Part B).
Low Hang Clean, Pause Clean & Split Jerk
(8 sets x 1+1+1 / 55%-70%)

Single-arm KB Skill Medley

10 – 8 – 6 – 4

Dual KB hang clean & shoulder to overhead
Steps/side Single arm KB overhead walking lunge
Dual KB hang snatch
Steps/side single arm KB overhead squat

Rest as needed between movements/rounds

KB weight(s). Pick a weight for each movement that allows you to move well; you can go heavier each round as the reps go down.

Hang snatch below knee 3x2

6X 3MIN ON/1MIN OFF IN PAIRS
Alternating A&B

A)
- 20x Synchro DB Snatch
- 10x Synchro Burpee
+ Max Reps: DB Box Step Up (Split)

B)
- Max Calories Erg (Split)

LÄMMITTELY

3 Kierrosta, :40s töitä / :20s lepoa
1) Vapaavalintainen ergometri
2) 4-6 Etukyykkyä + Loppuaikana maksimitoistot ilmakyykkyjä sormet ristissä niskan takana (mahdollisimman pysty asento)
3) 5-10 Kahvakuulaheilautusta + Maksimitoistot vuorojaloin V-up loppuaikana
4) Boxille hyppy istuma-asennosta lähtien.

---

PLYOT

Boxille hypyt istuma-asennosta,
6 x 2-3
1:00 min lepo sarjojen välillä

---

KUNTOHARJOITUS

Aina alkavalla minuutilla 20:00 minuutin ajan:
1) 6-8 Etukyykkyä
2) 10-12 Kahvakuulaheilautusta

---

HUOMIOITA
Harjoituksen tarkoitus on kehittää tehontuottoa erityisesti jaloissa. Tavoite on tehdä annetut toistot aina minuutin sisällä valmiiksi.

*Hyvin onnistuneessa harjoituksessa painot ovat keskiraskaat/raskaat ja saat paukutettua liikkeet sujuvasti putkeen yhtä kyytiä.

Double tabata

A) Bicycle hold + leg raise R
B) Bicycle hold +leg raise L

Rest 1min

A) Dead bug
B) Plank

Snatch – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 68%, 2 @ 73%, 1 @ 78+%
Wave #2: 3 @ 73%, 2 @ 78%, 1 @ 83+%
Wave #3: 3 @ 78%, 2 @ 83%, 1 @ 88+%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

6 minute AMRAP, For Quality:

200m Run
20 Banded Good Mornings
20 Cossack Squats
15 Prone Snow Angels
5 Snatch Grip Barbell RDL’s + 5 Barbell Hang Power Snatches + 5 Barbell Overhead Squats 20/15kg

Once you complete the 6 minute AMRAP, please spend the next 6 minutes getting prepared for the workout to follow.

---

Every 2 mins for 32 mins, alternating between:
5 Squat Snatches, pick load
15 Dumbbell Bench Press + Dumbbell Farmer Carry 60m
row, 400 m
Rest 2 mins

---

Squat Snatches- starting at 65% 1RM
32.5/22.5 kg

Complete 5 rounds
5 Lat Eccentrics, pick load
5 L/5 R Side Plank Clam Shells
5 L/5 R Single Leg Glute Bridges
15 Prone Swimmers

10 minute AMRAP, For Quality:

1:00 minute Machine of Choice (Easy pace)
:30 Second Butcher Block Stretch
5 Barbell Muscle Cleans + 10 Barbell Bradford Presses w/lockout
10 Scapular Pull-Ups + 10 Kipping Swings + 3 Strict Pull-Ups

Once you complete the 10 minute AMRAP, please then spend the next 6 minutes getting prepared for the conditioning workout to follow.

---

For time:
12 Shuttle Runs
12 Bar Muscle-ups
12 Power Cleans 55/35kg
12 Strict Handstand Push-ups
9 Shuttle Runs
9 Bar Muscle-ups
9 Power Cleans 65/40kg
9 Strict Handstand Push-ups
6 Shuttle Runs
6 Bar Muscle-ups
6 Power Cleans 70/45kg
6 Strict Handstand Push-ups
3 Shuttle Runs
3 Bar Muscle-ups
3 Power Cleans 75/55kg
3 Strict Handstand Push-ups

• 1 shuttle run rep is 15 m, set cones 7.5m apart