Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

WRK(20)
5 hand release burpee w/ 3 second acsent
20 alternating sit up
5 kettlebell swings
20 plyo jumps

Finisher
30 kneeling crunch
1:00 butterfly stretch

Front squat 1 RM, then sets @ 80%, 60% (choose reps)

Weighted Chinup 1 RM, then 1 set @ 50%, then 1 set without weight (choose reps)

A: Hip power snatch+ hang power snatch+ power snatch moderate weight
B:Double power clean+ split jerk
C: Emom 5’: 4x Cluster @65% of cluster

2x 2+2 @kohtalainen
2x 1+2 @lisää hieman
2x 1+1 @raskahko

4 rounds of:
8 One-KB front rack Box steps
8+8 Oblique KB swings (lift from side of the hip)
8+8 DB side bends
8+8 DB oblique snatch (lift outside of the foot)
Rest

Deadlift 4 RM, then 3x4 @ 90%

Teams of TWO, AMRAP 15
In total Squat Clean
As many reps as Possible Ground To Overhead 32/24kg Kettlebell
”In Teams of two in a timeframe of 15 minutes find the max total weight in squat clean and perform as many reps as possible in GTOH 32/24 kg kettlebell. You can work simultaneously with cleans and GTOHs. 1 kg = 1 repetition.”

AM: 60 min
3 min run/1 min walk
8.5 km, 7.08 min/km
HR 123/141

PM: 120 min
Warm up for 15 min

1.MU
A. Drills

B. EMOM: 1 MU x 7

C. E2MOM: 2 MU x 3

Total of 15 MU

2.Ring muscle up strength
A. False grip Top of Ring pull up hold
Accumulate 60s in 5-10s intervals

B. Ring Bottom of dip hold
Accumulate 60s in 10-15s intervals

C. Low ring leg assisted Muscle ups
Accumulate 15-20 reps > 10 reps

3.Floating snatch pull + Low hang snatch
Build to heavy 1+1 for the day

4.Pause Front squat
6x2 @ slightly heavier than last week
- 6 x 2 x 70 kg

3 kierrosta

6+6 Filly pystypunnerrus polviseisonnassa, 2111
6+6 jousiampujan soutu, 2112

1,5min lepo