6-8sets:

hang squat clean + front squat + hang squat clean + jerk Find heavy complex

PYRI LISÄÄMÄÄN KILOJA EDELLISEEN VIIKKOON

E6MOM X 2

2rounds:

500m row
30 thruster @20/15kg

CrossFit Total
Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)

Front Squat, work up to heavy 2RM
+
2x3@90% of 2RM

8 sets of
Clean + Clean & Jerk @70%+

20min

6-12 varpaat tankoon
15 askelkyykky kpn kanssa taakse
10+10 kp kulmasoutu
30 cal laite

Rauhalliseen tasaiseen tahtiin

Boxathletics 4 years birthday workout

3 rounds for total reps
1min burpee
1min DB snatch 22,5/15
1min pull-up
1min one arm DB thruster 22,5/15
1min double under
1min rest

5min Row, 30sec easy, 30sec hard. Increase the pace each minute.
3 rounds:
2+2 Single Arm Devils Press
3+3 Goblet Lateral Lunge video
10m+10m Single Arm Overhead Walk

---

5+5+5 Wall Squat video + Snatch Drills video

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

---

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Hip Flow/Hip Flow 2.0/Lunge Flow/Thoracic Flow/Squat Flow
2) 2-5 Jefferson Curl
3) 5+5 KB Windmill
4) 1-3 Skin the Cat
5) 60-120sec Plank Hold, with variations
6) Single Arm Overhead DB Lunges

3-5 rounds, go by feel:

Row 2min
5+5 Single Arm KB/DB Squat Clean
10 Box Jump
Assault 2min
5-10 Strict Chest to Rings
5-15 Strict Ring Dip
Run 400m
10-20 Hollow Rock
10-20 GHD Hip Extension

RPE 2-3