A,
Hang Power Clean + 2 Front Squat + Split Jerk 1x1

Use the heaviest weight you can for the set.

Find a heavy weight for the complex (1+2+1) in 15-20 mins.

B,
For time:
4 rounds of:
3 Strict Deficit Handstand Push-ups @10/5cm
5 Hang Power Cleans @84/57kg
7 Box Jump Overs @60/50cm
-- Rest 3 mins --
4 rounds of:
7 Box Jump Overs @60/50cm
3 Strict Deficit Handstand Push-ups @10/5cm
5 Hang Power Cleans @84/57kg

Goal: sub 8 mins on each 4 rounder

C,
Every 1 min for 5 mins do:
3 Strict Pull-ups
3 Toes-to-bars
3 Bar Muscle-ups

If this feels "easy" try adding 1 rep to each movement every round.

• For Time
Double DB Hang Squat Clean (2X22.5/15Kg) 10 reps
Toes to Bar 10 reps
Double DB Hang Squat Clean 9 reps
Toes to Bar 9 reps
Double DB Hang Squat Clean 8 reps
Toes to Bar 8 reps
Etc.
Double DB Hang Squat Clean 1 rep
Toes to Bar 1 rep

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

** WARM UP**

5-10 Jogging or DU practice.
then
2 rounds
30 mountain climbers
30 scorpion reach

 STRENGTH/SKILL
4x 10 lunge one arm press. ( Go in to lunge and press with opposite arm to the leg that is in front)

Between every set do 8 reps or bent over row singel arm or if you have two weights do both arms at same time.

WORKOUT

Emom 20

1. 16 cossack squats. use weights
2. 30 russian twists. use weigths
3. 30 calf raises. use weigths.
4. floor press. heavy weights.

COOL DOWN

10 min rolling out the boddy and calm breathing.

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds
then
30m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
45m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
60m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
lepää 2-3 min ja aloita juoksutreeni

** WARM UP**
3 rounds

30 Jumping Jacks
20 squat rotations
20 crab reach

 STRENGTH/SKILL

Tempo squats

Use heavy backpack and hug it tight. As heavy as you can make it.

5x 8 reps 3X3X ( 3 sec down no rest at bottom 3 sec up no rest at top)
Between sets do 50 glute bridges

WORKOUT

Amrap 10 min

5 push ups
5 burpees
10 lunges
10 jumping lunges

COOL DOWN

5 min breathing and stetching out glutes and quads.

4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row all out for meters

Power Clean

A) Build up to days heavy 3RM (drop and go)

*E2MOM Till failure

B) 3 Rounds:

2min on/1min off:

• 15 Cal Echo
• Amrap PC @80% from 3RM

Competition Workout

3 Rounds For Time:

• 21 WB
• 15 High Box Jump
• 9 1-Arm Devils Press @50lbs

Optional Accessories

3-4x For Quality:

• 10-15 Lu Raise (2x Plate)
• 15-20 GHD Hip Ext
• 10/10 KB Gorilla Row

Juhannuspäivä
Sali kiinni

Kelep, Támaszok
Warm up: classic gym
zoo walk
Core push up (térd könyök)

Támaszok :
push
tuck
pike
back, front 2x10
sholder push up
sholder hold 2x10
sholder twist 2x10
back, front
kelep:
C2B 2x5
C2B hold 2x10'
CTB hold leg up2x5
kelep with help
kelep with jump

workout: láb emelés bordásfalnál