Partner Workout (YGIG)
Every 6 mins x 3 sets
20 Medball clean @9/6kg
30 Box jump @60/50cm
20 Renegade row @2x22.5/15kg
30 Syncro alt. Dumbell Hang Snatch @22,5/15kg
Remaining time is rest

Every 6 mins x 3 sets
20 dumbell Push up
30 Burpee box jump@60/50cm
20 DB squat @2x22,5/15kg
30 Syncro alt. Dumbell Hang Cl&Jerk@22,5/15kg
Remaining time is rest!

4×6 reps

Go every 2:30

Part A).
Skill Primer
Halted Snatch Deadlift, Dip Muscle Snatch & Snatch Balance
(5-8 sets x 2+2+2 / 0:03 pause below the knees)

Part B).
Power Position Power Snatch & OHS
(8 sets x 2+2 / 55%-65%)

A)
Turkish get up
In every 2’ x 7 rounds
1/1 rep

Increase the weight if the form is perfect.

B)
In every 2 minutes x 6 rounds
5 double KB clean
5 double KB front squat
5 double KB snatch

*unbroken sets

C)
2 rounds
10/10 single arm suitcase march
30”/30” weighted sie plank

60 Minutes @ HR zone 3

Use any machines

AMRAP 15

15/12 Cal Row
5 Bar-Muscle Ups
15/12 Cal Bike Erg
10 CTB
15/12 Cal Ski
15 Pull-Ups

Light Cardio with Ergos 90 minutes

Every 15 minutes 20-30 GHDSU

LÄMMITTELY
2 x 40s./20s.
1. Eteentaivutus + kierrot
2. Rullan kanssa käsien työntö ylös
3. Pystypunnerrus seinällä
4. Vaaka kuminauhan kanssa oik.
5. Vaaka kuminauhan kanssa vas.
6. Skorpioni / kierrot seinällä

VOIMA
3 x 12 Takakyykky
3 x 12 Pystypunnerrus

CIRCUIT
2 x 30s./20s.
1. Arnolds press
2. Stepperille/boksille nousu
3. Gorillasoutu
4. Vuorikiipeilijä

Shoulder press 5x5 reps

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5each ATYs w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets-