Technique work
- skin the cat
- kipping bar mu / c2b/ pull up
- strict HSPU variations

Voima
E3MOM, 4rds, As super set
Goblet squat w/ 2xKBs
Hollow hold 10-20s

WOD
EMOM 9min
1. Lunge 10-12
2. Plank shoulder tap 10-12
3. Up down 5-10

KONDIS TOSIJJAA

EMOM 40:

1) 50s Row (aim for 11-12 cal)
2) 35 DU + Amrap: DB Hang Cluster (2x35lbs)
3) 50s GHD (aim for 20-22 reps)
4) Rest
5) 50s BBJO
6) 3-5 SB Clean + 5 SB Squat @50kg
7) 35 DU + Amrap: T2B
8) Rest

5x3 hartiavauhtipunnerus
5x3 valakyykkyallemeno
5x3 tempausallemeno
5x3 tempaus

Rive riipusta + vauhtipunnerrus
4 x 3+3

Rive +työntö
2 x 1+1

+lyhyt loppujumps

21-15-9 reps for time:
• Dumbbell Deadlifts 2 x 50/35#
• Burpee Box Jump Overs 24/20”
Goal: 5 min.

CLEAN

Warm up:
3 min Row
20sec easy
20sec moderate
20sec hard

Shoulder / front rack mobility

Barbell warmup (10min)

Emom 6min @30-45% (C&J 1RM)
2 Muscle clean
2 Power clean
2 Front squat

E2mom 12min @ 50-65%
1 Power clean
1 Front squat
1 Hang Squat clean

E2mom 26min @70%->
1 Clean

On singles, aim to receive the bar as high as possible and to transition from power clean directly into squat clean, as the weight increases.

8 min AMRAP:
• 8 Dumbbell Thrusters 50/35#
• 8 Burpee Box Jump Overs 24/20”
Goal: complete 5 rounds.

4 rounds for reps:
3 min AMRAP:
• 3 Deadlifts 185/115#
• 6 Ring Dips
• 9 Air Squats
• 12 Burpees Lateral over Bar
1 minute rest
Goal: 250.

3 - 4 Rounds :

15 Toes To post
10+10 Suitcase Deadlift

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