Joka alkava min x 6

*7 täydellistä wall ballia
*3-5 chest to bar

Joka alkava min x 6

*7 täydellistä wall ballia
*3-10 pull ups

On the 2:00 x6:
3 @77%
1 @87%
3 @80%
1 @90%
3 @83%
1 @93%

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds @ workout pace
200m Run
500m BikeErg
15/12 (cal) Row
– Rest 0:30 –

A,
Week 6
Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds for quality of:
8 Tempo Goblet Squats, pick load
8 Tempo Ring Rows
8 Tempo Stiff Leg Deadlifts, pick load
8 Tempo Ring Push-ups
Row, 750 m

Tempo- 3 secs down and up for all movements

C,
For quality:
100 Band Pull Aparts
100 Band Face Pulls
50 Scap Pull-ups
50 Scap Push-ups

Deadlift on a plate 10-15-20 reps

Clean & Jerk technique

5 x 3-position clean

5×1 clean + 3 split jerk

buy in: 50/40 cal row
5rounds:
9 Deadlift@60/40kg
6 Hang power clean@60/40kg
3 STOH@60/40kg
cash out: 50 burpee over the rower
TC: 15'

Rest 5-10 mins

4 rounds, 2'on/2'off
100 DU
AMRAP Power clean@60/40kg

4rds
6-12x hand release push up
6-12x KB/DB bent over row per hand
rest as needed btw sets
+
3rds
10-20x russian twist
10x arch up
20-60s wall sit

21-15-9

*Thruster
*Tangon yli burpee

Gymnastics Skill + Accessory
EMOM 10:
ODD Minutes: Handstand Hold or Strict HS Push-Up
EVEN Minutes: 10 DB Split Squats + 10 Double DB Rows