6 kertaa Overhead squat, 80% OHS maksimista:

2 - 2 - 2 - 2 - 2 - 2

Lepää 1-2 min.

20min AMRAP:

• 10 Push Press (N 40kg / M 52,5kg)
• 10 Swingi (amer.)(N 16kg / M 24kg)
• 10 Boksihyppy (N 50cm / M 60cm)

In 20 minutes:

Clean 5 x 3

• use more weight (2,5-5kg) than last time
• same weight in all sets
• these should still feel manageable

The Bar Muscle Up

Activation:
-Lats

Practice:
-Jumping Bar MU
-Straight Arm Jump
-Pulling to Chest -> Abs -> Hip
-Gymnastic Kip

EMOM 6
1-4 Bar Mu

3 stations, rotation on the minute.
A) Row or Assault
B) Burpee
C) sit-up + air squat.
Coach flips a card from a deck every minute and athletes does as many reps as the score of the card is. Aces are 14, kings 13, queens 12, jacks 11. Total time of workout is 52min.

5x3 at 70% pause 3 secs at the hang on the way up on each rep.

1 rep on the minute of:
Min 1-6: muscle snatch
min 7 rest
Min 8-13: power snatch
min 14 rest
Min 15-20: squat snatch

– Score is the heaviest load for each section.

10 x 20 m sled push. Moderate weight, go fast!

For Time
31 Push Press (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
Double-Unders must be unbroken. If athlete trips before completing 31, start the Double-Unders over.

75 lb = 34 kg, 55 lb = 25 kg

AMRAP in 7 minutes of:
Burpees

*when possible: At the top of each rep touch a target that is 15cm above max reach.