Secret service Snatch Test
AMRAP 10 KB snatch 24/16kg

150 reps Reinikainen
200 reps charlie`s angel
230 reps junior spy
250 reps Horatio
280 reps Gunvald
300 reps 007

25 thruster @ 35/25kg
10 push up (hand release)
20 thruster @ 45/30kg
10 push up
15 thruster @ 55/35kg
10 push up
10 thruster @ 65/40kg
10 push up
5 thruster @ 75/45kg

If still time, as many burpees as possible until 12min complete

#Skillday

Gymnastics

Ohje: tee perus voimisteluharjoituksia 20-30 minuutin ajan. Voit katsoa videolta mallia, tai keksiä omia.

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3-5 Rounds, rest as needed

1) 1-5 Strict/Weighted Ring Muscle-Up

2) Banded March, for 30-45sec

3) Hollow 360, both ways

4) Wallsquat 5-5-5

Ohje: tee 3-5 kierrosta. 1) tiukat voimavedot, käytä tarvittaessa lisäpainoa. Skaalaa tiukkoihin C2B tai leukoihin ja tiukkoihin rengasdippeihin. Voit tehdä esim 3 leukaa ja 3 dippiä yhtä muscle-uppia kohden
2) liiku kaikkiin suuntiin marssimalla
3) katso video, skaalaa tarvittaessa tuomalla polvea/polvia koukkuun tai tuomalla kädet kiinni vartaloon
4) katso video

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Stretching 20-30min

Ohje: venyttele tai tee liikkuvuusharjoituksia 20-30min ajan.

Conditioning
"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

Every 90sec for 15 minutes:
2 Clean & jerks

Rest 5 min

EMOM 10
1 Power clean & jerk
Last 5 sets hold the finish position (barbell on straight arms) for 15sec.

Stations
5 Rounds
* 1 min at each station (15 second rest between each station

1- Wall balls 20/14
2- Slam balls
3- Clusters (DB or KB)
4- Row for Cal.
5- Butterfly sit ups

Pause Front Squats 5x2x80%

21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)
After Each Set:
10 x Burpee

Hang Snatch 6x3x70%

Circuit 1

Ring Dip (toe assisted as needed) x4
Ring Fly out x6
Archer Row x8 total reps (remain at top of row position extend one arm at a time to side looking to isolate rhomboids and lower traps)
Ring Row x10

10 minute controlled AMRAP

60s rest

Circuit 2

KB Goblet forward + backward lunge x4 per
Tall kneel step to low squat x6 leading with each leg
Goblet squat (heavier than clock lunges) x8
KB Swing (same weight has goblet squat) x10

10 minute controlled AMRAP

Half class starts on each
28 minutes with explanation