Power snatch 5x2
Snatch pull 4x3
Back squat 5-4-3-2-1

4 Rounds
Barbell complex
5 back squat
3 push press
5 front squat
(Increase weight each round)
-then-
4 Rounds
Empty BB curls x12
Back rack KB reverse lunges x12
-then-
Burpee pull-ups x10, 8, 6, 4
3x10 hanging knee raises

Front squat 3x5 @65-75-85%

150 min
Warm up for 20 min

1.MU
- Drills
- MU 30x1

2.SYN gymnastics strict HSPU - day 1
A. 2 rounds of:
- FROGGER x 20 m
- CHILDS POSE HANDCUFF x 1:00
- SHOULER FLEXION x 1:00

B. 1 set of:
- SERRATUS LEANS x 60 s.

C. 3 sets of:
- HEADSTAND x 15 s.
Rest 15 s.
- PROTRACTION PUSH UP x 3 (3 s. down, 3 s. hold - floor)
Rest 40 s. between sets

D. 4 sets of:
- BOX HSPU (KNEELING) x 3 (5 s. down, 1 s. hold - floor)
Rest 90 s. between sets

3.WL
A. Lifting warm up: Jerk balance 3x5 @ light weight
- 25 30 35 kg

B. Every 2 minutes for 6 lifts:
Clean and jerk
- Build to RPE 9

Alkuverryttely 800m hölkkää + venyttelyt + 400m juoksua.

2 x 1200m, tavoite vauhdilla. Lepoa 1:00 vetojen väliin.
Lepo 3:00
5 x 400m. tavoite vauhdilla. Lepo 1:00

45s on, 15s off x5 (30min)

1)row
2)alt. db snatch
3)medball box step ups
4)weighted abmat sit ups (pallon heitto seinään)
5)burpee pull ups/burpee to target
6) rest

For time
27 21 15 9
Ctb
Push jerk 60kg
Cal bike erg

A)
3 sets of:
16-20 KB seesaw row
8-10 single leg goblet squats to target/side
6-8 KB windmill/side
rest 2 mins. between sets

B)
3 rounds (1 minute for max reps each station)
1: sumo deadlift high pull
2: sit ups
2: single arm KB push press
3: up downs
4: rest

4 rounds against time:
12 kb snatches
12 slam balls
24 (12eacg side) russian twists

3 x 4min
* 34 wall ball
* 34 kcal row
* Max rep burpee

Rest 2 min between rounds
Score = total reps of burpee