Work 30-40s
KB Front Rack Carry
Push Ups tempo 3000
Box Step Ups

Hang power snatch into ohs
10x1+2 @ relative heavy but comfortable
Go every 60s.

GYMNASTIC CONDITIONING

EMOM x10

1) 1-6 Muscle-Up or Jumping MU
2) 14 Pistol Squat (7+7)

RPE 3 to 4

Every beginning 45s x 15
1 snatch 75-80%

Upper body strength
Press 5x5
Weighted pull up 5x4

2A) kb- side squats 4x10 2x24kg/2x16kg
2B) one leg deadlift 4x(5+5) x 25%
3A) weighted pull ups 3x6x40%
3B) floor presses 3x6x65%

"Annie"

For time of:

50 – 40 – 30 – 20 – 10:
Double unders
Sit-ups

weights
MEN 60-70-80-90-100kg
WOMEN 45-50-55-60-65kg
5 rounds add weight after each round
4 deadlifts
3 hang cleans
2 front squats
1 jerk

4rds
Push Press x 6-8
ME Pull Ups
* add weight if going well

10 rounds:
3 Power Clean (50/35kg),
3 Front Squat,
3 Jerk,
9 KBS (24/16kg) (eyelevel).
Time Cap 15min.

In teams of 2

AMRAP 15 minutes:

5 Pull-Ups
5 Box Jumps
5 Dumbbell Ground to Overhead

Partneri tekkee koko setin läpi, sitten kaveri jatkaa jne..