Some tabata's
Thruster 42,5/30kg
Front squat 42,5/30kg
Power clean 42,5/30kg
Deadlift 42,5/30kg

Speed back squat, 2 x 10, 40 %

Pumping the legs

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Jefferson Curl

Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds for quality

1) 10 Manmakers
2) 5+5 Single Arm overhead Squat DB/KB
3) 60sec Active Hang
4) 10m Dragon Squat
5) 1-3 Gymnastic Ring Kip

Check the videos, scale if needed

Deadlift 3x10 reps AHAP

-3 sec lowering phase in every rep

Floor press 3x10 AHAP

-3 sec tempo down every rep.
-rest 90 sec

10 min EMOM - 3 position clean

High hang clean
Hang clean
Clean

Pidä kilot maltillisina, laadukkaita toistoja. Voit nostaa kilomääriä omaan tahtiin.

Every 90 sec Power Clean 3 reps x 6 sets @75%

Partner wod:

90 seconds rounds x 5
30 sec double KB front rack hold @heavy weight
max calorie row with remaining time

rest 90 seconds
-other one working, other one resting
-both will do 5 rounds so workouts lasts 15 minutes
-score is calories together from every round.

Hang squat snatch 1-1-1-1-1-1-1 reps

Alternate through;
1. 10 good morning 50/35Kg
2. 20 sit ups
3. 12m walking Kb lunges 2x24 / 16kg (front rack or suitcase)