60 GHDSU

Split as you like

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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SNATCH
2x3@barbell,
3x3@up to moderate-light weight / up to 70% sn-%, rest btw sets 2min
*example up to 50-55%, 60-65%

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CLEAN + JERK *split both side
2x2x[1+1]@barbell,
3x1x[1+1]@up to moderate-light weight / up to 65, *example up to 50-55%, 60-65%
2x2x[1+1]@moderate weight / 70% jerk-%, rest btw sets 2min

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SNATCH PULL *full foot
2-3x1@moderate-heavy / 80-90% sn-%, rest btw sets 2min

4 rounds for quality

8 Table top raises
8 Kang squats
8/side Strict High Pulls
4:00 Air bike

4 Rounds for quality

4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

OPTIONAL COOL DOWN

2-3 SETS
:30/:30 Half Pigeon
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Jog
-Rest as Needed b/t Sets-

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

4 rnds for time
15 wall ball
12 KB swing @ 24/16kg
9 burpee

T.C.: 15' 

6-4-2-4-6

go every 2:30

800m Jog @ easy pace
+
Dynamic mobility
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)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build to workout weight for deadlift
Few short sets of ring muscle-ups and air squats between sets
+
1-2 Rounds @ workout weight
100m Run
2 Ring muscle-ups
4 Deadlifts
12 Air squats

15' EMOM
1: 5/5 birddog row
2: 8-10 hanging leg raises/ttb
3: 1-2 wall walk

Run repeats

3 sets of:
600m @ 3K pace
– Rest 1:30 –
400m @ mile pace
– Rest 1:30 –
200m @ fast relaxed
– Rest 3:00 between sets-