Gymnastics

Warm up

2 rounds of

12 KB swings
10 alt. KB power clean+ front squat
5+5 KB thrusters
10 Active to passive
10 hollow rocks
10 ring rows

Gymnastics for quality
Butterfly C2B & pull-up technique
Advanced: Bar muscle up.

Supplementary movements:
Cartwheel

Partner AMRAP 7
3 T2B
2 pull-ups
1 Up & over

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.
If all movements are easy, try to preform all movements in a row.

LÄMMITTELY
Kiertoharkka - 2 x 35s./20s.
1. Hiihto
2. Seinäkyykky
3. Seinäistunta + pohkeille nousu
4. Pystypunnerrus vk
5. Uimari seisten
6. Lisko oik.
7. Lisko vas.

EMOM 12
5x leuanveto / 10x rengassoutu
10x askelkyykkykävely
10x vauhtipunnerrus kp
30s. hiihto ergo

2 min lepo

EMOM 12
30s. soutu ergo
10x goblet squat
20x lankussa jalan täpäytykset
10x tempaus lp

Run 400m
2+2 single arm devils presses
8-10 db squats

Score: total work time

LÄMMITTELY
Kiertoharkka - 2 x 30s./15s.
1. Hiihto
2. Seinäkyykky
3. Seinäistunta + pohkeille nousu
4. Pystypunnerrus vk
5. Uimari seisten
6. Lisko oik.
7. Lisko vas.

EMOM 12
5x leuanveto / 10x rengassoutu
10x boksin ylitys / 20x stepperin ylitys
10x vauhtipunnerrus kp
30s. köydet

2 min lepo

EMOM 12
30s. soutu ergo
12x goblet squat
20x lankussa jalan täpäytykset
12x etuheilautus

For time

• 50 alternating dumbbell snatches
• 50 wall-ball shots

♀ 35-lb dumbbell and 14-lb medicine ball to 9-foot target
♂ 50-lb dumbbell and 20-lb medicine ball to 10-foot target

All same than Engine

EMOM 8 @ increasing pace

1) SkiErg
2) BikeErg
+
2 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
5/side KB Hike cleans, alternating
+
Build up to workout weight for DB Devil’s presses and sled push
* 1-2 Rounds of toes-to-bars prep:
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drill (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
+
@ workout weight
12/8 (cal) BikeErg
6 Toes-to-bars
4 DB Devil’s presses
8 Box jump overs
12/8 (cal) SkiErg
4m Sled push

WARM UP + TECHNIQUE 10-15min

TECHNIQUE:
10x RDL *jerk grip + 5x GOOD MORNING

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3x TALL SPLIT JERK *both side

3x SLOW CLEAN PULL to HIP 5sec & HOLD HIP position 3sec & SLOW ECCENTRIC 5sec

*3-POSITION SNATCH COMPLEX ->
SNATCH from POWER POSITION + SNATCH BALANCE
SNATCH from ABOVE KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE

*3-POSITION CLEAN + SPLIT JERK COMPLEX ->
CLEAN from POWER POSITION + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

---

SLOW PULL SNATCH + NINJA SNATCH BELOW KNEE + SNATCH BALANCE *slow pull mid thigh 3-5sec
2x2x[2+2+2]@barbell, 1+1+1@up to 75%, 1x2x[1+1+1]@80%, sn-%, rest btw sets 2min *example up to 55-65-65-75%

---

SLOW PULL CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *slow pull mid thigh 3-5sec, split jerk both side 1+1
2x2x[2+2+2]@barbell, 1+1+2@up to 75%, 1x2x[1+1+1]@80%, jerk-%, rest btw sets 2min *example up to 55-65-70-75%

---

FLOATING HALTING CLEAN DEADLIFT + CLEAN PULL *full foot
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3+2@80-85-90%, jerk-%, rest btw sets 2min

EMOM 8 @ increasing pace

1) Row
2) BikeErg
+
2 Rounds
8 Goblet squats
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
+
Build up to workout weight for thruster
* Prep the chest-to-bars between sets
+
EMOM 4 @ workout weight
1) 16/12 (cal) BikeErg
2) 5 Thrusters + 5 Chest-to-bar pull-ups
3) 6 Shuttle runs
4) 16/12 (cal) Row