25min laadukkaasti

1-3 Köysikiipeilyä
3-10 HSPU
17/20 Cal
16 Kiertovatsaa

IN TEAMS OF 2

AMRAP x 12 MINUTES
4 Hang Power Cleans
8 Bar Muscle-Ups or Kip Pull-Ups or Jumping Pull-Up
50 Double Unders or 100 Single Unders

• P1 works while P2 rests. Split work as needed.

Front Squat + Back Squat

5 x ( 2 + 4 ) Building Heavy

Go Every 3:00

clean&jerk complex

4x 3 power clean + 3 jerk 65-75%
5x 2 power clean + 2 jerk 75-80%

Ensin power cleanit ja perään jerkit / cleanit drop&go

WARM-UP
3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Build up to a heavy weight in a complex of: Snatch pull + Low hang snatch + Snatch in 12:00 minutes.

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CLEAN & JERK
Build up to a heavy weight in a complex of Clean + 2 Split jerks with pause @ catch in 15:00 minutes.

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STRENGTH

Bamboo overhead squats,
3 x 4 (moderate)

Overhead squats,
4 x 2 (hard)

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(OPTIONAL) BONUS

Romanian deadlift with dual dumbbells,
3 x 12 (hard)

Bulgarian split squats,
3 x 10/10 (moderate)

Pull-ups,
3-4 x Max reps (Use bands if needed. Aim for 8+ reps)

Behind the neck tricep extensions with one dumbbell,
3 x 12 (hard)

Core:

3 Rounds of:
15 GHD Sit-ups
15 Hip extensions
Rest 1:00-2:00 min between rounds.

3 SETS
8 Deadlifts
2 Burpee Box Jump
6 Toes to Bar
2 Burpee Box Jump
4 Wall Balls
-Rest As Needed b/t Sets-

• Start Light and Build past Workout Weight.
• RPE 6

4 rounds:
15/12cal echo
10 ttb
5 burpee high box jump over

rest 2min after each set

Target under 2-2,5min /ttb ub or big sets / scale rep scheme if needed / kiihtyvä tahti / ei all out

Snatch complex e90s

4x 3 hang snatch 65-75%
5x 2 hang snatch 75-83%

Warm Up
2 rounds
2 min cardio machine
50 single unders
8/8 single arm half kneeling press
8/8 single arm hang snatch
8 scapula rolls
8 squat jumps
then some front rack/oh mobility and start warm up sets

Strenght
Push Press 10-8 and 3x6 reps@55-60-70-75-80% of 1rm
Strict Press 3x10 reps@50-70% of 1rm
rest 1.5-2.5 min bwn sets

Metcon
3x2.5 min / 2.5 min off
1 min max double unders (target 50-80 total)
16-20 db snatches
max reps pull ups in remaining time

Kyykky 1x90%

Maastaveto 5x5x60%
-päinvastainen tekniikka

Sivutaivutus 3x20 / puoli

Yhden käden kulmasoutu 1x30 / käsi