Warm-up:

3x
15/12 Calories erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with single kettlebell
30 Starfish crunches

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Power snatches

20 x 2 Power snatches @ 65%, lift every 1:00 minute.

Clean and jerks

Every minute on the minute for 12:00 minutes of:
2 “Power clean and push jerks” @ 65%

Deadlifts,
15 @ 45%
12 @ 52%
9 @ 60%
3x6 @ 62%

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Core:
Sandbag bearhug hold, 5 x 1:00 min

Bonus:
4 x 15 Banded chest to bar pull-ups
3 x 15+15 Seated 1-arm shoulder press
4 x 15 Rounded back extensions

5@up to max (5RM)

A) Clean

Clean, nousu kolmosilla painossa ylös päin kunnes liike alkaa hidastumaan.
- 2 kertaa sama paino ennen lisäämistä
- Ei tng, ei saa pudottaa
- 20:00 minuuttia.

B) Clean pulls

Clean pull 4 x 4 @ raskain paino A -osiosta + 15-25kg
Ei tng, ei pudotuksia.

C) Weightlifting conditioning

15-12-9-6 Reps for quality:
Thrusters
Weighted box step-ups
*Kunnon polte ja hapotus! Box step-upeissa puntit ovat farmarikannossa.

D) Bent over row, 3 x 12. Raskaahko paino, jolla saat hallittua liikeradan sulavasti. Jokaisessa sarjassa pitäisi jäädä tankkiin varaa 2-3 laadukasta toistoa.

3-5 Sets:
1-3 Seated Legless Rope Climbs (15ft.)

Rest 3 Minutes Between Sets.

Amrap 15
20 Kb/Db hang c&j
20 Kb/Db reverse lunge
200m s.a farmer carry

(Kb or Db)

Gymnastics

Warm up

2 rounds with partner

20 Passthrough
10x 10m run
10m wheel barrel
3 x 10m partner carry
20sec Handstand or 10 shoulder taps with partner

Gymnastics for quality

RX
Free Handstand (with HSPU)

INTERMEDIATE
Handstand walk (for distance)

BEGINNER
HSPU (cycling)

AMRAP 6
YGIG with partner

3m handstand walk
2 HSPU
1 boxjump 60/70cm

Rest and Mobility Day

3 Rounds:
400m Run
21 Kettlebell Swings 24 / 16 kg
12 Pull-Ups

On The Minute x 30 - 40 ( 6 - 8 Rounds )

Minute 1: Echo Bike Calories
Minute 2: Kettlebell Swings 24/16kg
Minute 3: Ski Erg Calories
Minute 4: Burpees to Target 6"
Minute 5 Rest

E2MOM’16
Build a heavy snatch 90-100%

If you r up to it do pr.