WARM UP 10min 2 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + SNATCH HIGH PULL from BELOW KNEE *flat footed + MUSCLE SNATCH + OHS + DROP SNATCH
2× 5+3+3+3+3@barbell, rest btw sets 1min

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SNATCH from BELOW KNEE
2×2@barbell, 3×2@60%, sn-%, rest btw sets 2min

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RDL *jerk-grip + CLEAN HIGH PULL from BELOW KNEE *flat footed + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed
2× 5+3+3+3+3@barbell, rest btw sets 1min

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CLEAN from BELOW KNEE + FRONT SQUAT
2× 2+3@barbell, 2+3@up to 65%, jerk-%, rest btw sets 2min, example up to 50/60/65%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *rack, split both side 1+1
2× 3+3+3+4@barbell, rest btw sets 1min

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PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2× 4+2@barbell, rest btw sets 1min,
3× 2+2@up to 65%, jerk-%, rest btw sets 2min, example up to 50/60/65%

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video: PAUSE SPLIT JERK
Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and pause while maintaining tension throughout the legs and trunk.

After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell upward maximally. Work hard and stay tight to avoid sneaking in an extra dip before driving.

Push press
3-3-3-3-3

LÄMMITTELY
2 kierrosta - 1 min / liike
1. Hiihto/soutu
2. Seinäkyykky
3. Lintu-koira
4. 90/90 kierrot lantion ojennuksella ja kurotuksella
5. Rintarangan ojennus rullalla

VOIMA
3 x 8-10 maljakyykky kannat korotettuna

KIERTOHARJOITUS
3 kierrosta 40s./25s.
1. Seinäistunta
2. Rengassoutu
3. Landmine twist
4. Tempaus lp

EMOM 6 @ increasing pace

1) Air Bike
2) Row
+
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)
+
2 rounds
5m/side KB front rack duck walk
10 KB seesaw presses
5 Ring row transitions
+
Build to workout weight for thrusters
* Practise a few ring muscle ups between sets
+
2 rounds @ increasing pace
100m Run
2 Ring muscle-ups
4 Thrusters

Shoulder press
3-3-3-3-3

Amrap 12
15 Air squats
12 Dumbbell Stoh
9 Abmat sit up
work with a pair. Switch after full round.

4-4-4-2-2, climbing heavy

Go every 3:00

Emom12

1: 5+5 cossack squat
2: 5+5 lizard
3: 8-10 pancake stretch
4: 90 to 90
5: 0:30 + 0:30 quadriceps stretch

Emom12

1: 5+5 windmills
2: 10+10 th rotations
3: 6-10 plate pull-overs
4: 5+5 tabletop reaches

Emom12

1: 20s hollow hold + hollow rocks rest of the time
2: 0:20 + 0:20 side plank hold
3: 5 plank walkouts
4: 0:45 sit-ups

4 x e3min:
4-3-3-2 bench press
8 DDB supinated grip bent over row @moderate

@Bench press 1 set RIR 3-4-, 2-4 set RIR 2

4 Rounds: 4min on/2min off
Alternating A&B

A
Buy in 500/400m Row
+ Amrap:
-10 KB Deadlift
-10 WB

B
Buy in 500/400m Row
+Amrap:
-15 V-Up
-10 Burpee 2 target