Warm up: 10 min omatoimi

EMOM4:

1 clean pull
1 clean slow&fast
1 clean behind knee
1 front sq
1 jerk

CnJ x5 &85-95%

1 clean s&f
1 front sq
1 jerk

Assarit 3 rnds

30-60 sec plank
10 snach RDL
20-60s superman hold

Wu 5min
Plank open 2*10
Rev.hollow *10
Row 20 cal

5* 2m30s min
Vipunosto takaa ristikkäistalja 10 rep
Hauiskääntö 10 rep

5*2min
Arnold press *8
Push up *10

Amrap 10 min
Alt. V-ups 20
Air squat 20
Row 20 cal

400m Jog @ easy
400m Jog/Run @ build pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
3-5 Pike compression slides
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
1-2 Rounds
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
+
Build to workout weight for snatch
* Practice a few short sets of ring muscle-ups as you build up
+
@ workout weight
200m Run
3 Ring muscle-ups
3 Snatches
200 Run

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Olkoon loistava lihaskunto kanssamme <3

10 min AMRAP:
- 3 Bar Muscle-Up
- 6 Hang Power Clean
- 9 Box Jump
- 12 Abmat Sit-up
Goal: 5 Rounds.

Perusta ja kehonhallinta

triset, 5 rnds
6/6 push up pos. KB pull through
1 weighted slow eccentric pull up
5-7 trx row

No feet Snatch

3 x 3 (TnG) @ 60-70%, go every 2:00
3 x 2 (TnG) @ 70-80%, go every 1:00
3 – 5 x 1 @ 75+%, go EMOM

A) EMOM 16

1) 4-8 SB cleans + AMRAP shuttle runs in the remaining time
2) 15-25 GHD sit-ups
3) 2-4 Handstand walks, 7.62m
4) Rest
– Rest 4:00 before part B –

B) EMOM 16

1) 12-16 steps, DB Overhead walking lunges
2) 2-4 Rope climbs
3) AMRAP Double-unders
4) Rest

Weights.
SB squats → 90/68kg, 68/45kg, lighter if needed, see other options in session notes
DB OH WL → 2 x 32.5/22.5kg, 2 x 27.5/20kg, 2 x 22.5/15kg
Choose a challenging number of repetitions that’s still repeatable through the EMOMs