6x3, as heavy as form allows.

3 Rounds

YGIG / Heavy Quality

12 + 12 Half Kneeling KB Press

12 + 12 KB Row

(add weight to previous week)

Snatch E90S x 4

2 hang squat snatch +1 snatch balance

15 - 12 - 9
Calorie row
Overhead Squat 40/30 kg

TC 5min

21 - 15 - 9
Row (Cal)
Thruster 30/20kg

TC 5min

Find TM in the "Tor Complex"

-Snatch
-Snatch balance
-Snatch push press
-OHS

4min alkavalla minuutilla

6 raaka tempaus @70%

3 Rounds YGIG/round
10 DB snatches 22,5/15 kg
10 Cal row
Straight into
3 Rounds YGIG/round
6 Devils Presses 2x22,5/15 kg
6 DB Front Squats 2x22,5/15 kg

EMOM 12
1. 3 Power Cleans + 3 Hi Box Jumps
2. Rest

Power clean @ 70 % of max clean

EMOM10
1. Bar muscle ups / Chest to bar pull ups / Pull ups / Kipping
2. Hand stand walk / Shoulder taps in a wall facing handstand hold or plank

*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. No need for going hard - the focus here is on getting better at gymnastics skills.