5 rounds:
250/200m Row (or 10/8cal AB)
12 DB Bench Presses
10 T2B

INDIVIDUAL WORKOUT
AMRAP 14 mins
Buy in: 100 DUs
Then
1 Kipping Pull up
1 Shoulder to Overhead @60/43kg
1 Burpee Box Jump Over @ 60/50cm
2 Kipping Pull up
2 Shoulder to Overhead
2 Burpee Box Jump Over
then 3,4,5 and so on

2 mins REST

AMRAP 14 mins
Buy in: 100 USA Swing @24/16kg
Then
1 Hand Release Push up
1 Power Clean @60/42,5kg
1 Wall ball@9/6kg
2 Hand Release Push up
2 Power Clean @60/43kg
2 Wall ball@9/6kg
then 3,4,5...

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. AIR SQUAT
2. LEFT SIDE PLANK ROTATION
3. SCISSORS
4. RIGHT SIDE PLANK ROTATION
5. WALL HANDSTAND HOLD / DOWNWARD DOG position HOLD / HIGH PLANK HOLD

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds
5+5 x RDL *sn grip + BACK SQUAT
3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
3+3 x SNATCH DROP + OHS
2 x DIP SNATCH HIGH PULL *full foot + DIP SNATCH
2 x SNATCH HIGH PULL Above Knee *full foot + SNATCH Above Knee
2 x SNATCH HIGH PULL Below Knee *full foot + SNATCH Below Knee
2 x SNATCH HIGH PULL *full foot + SNATCH
4 x CLEAN + SPLIT JERK *split jerk both side

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PROGRAM 1

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2+2]@40-50% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE
2+2+2@barbell, 2-3x[2+2+2]@61-70% sn-%, rest btw sets 2min
+40 years & cf & beginners:
2+2+2@barbell, 3x[2+2+2]@up to 61-70% sn-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + JERK
1+2+2+1@barbell, 1-3x[1+2+2+1]@61-70 jerk-%, rest btw sets 2min
+40 years & cf & beginners:
1+2+2+1@barbell, 3x[1+2+2+1]@up to 61-70 jerk-%, rest btw sets 2min

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PROGRAM 2

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2+2]@40-50% sn-%, rest btw sets 2min

SLOW PULL SNATCH + SNATCH BELOW KNEE + SNATCH ABOVE KNEE
*slow pull sn: set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.
4-5x[1+1+1]@80-84%, rest btw sets 2min

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PROGRAM 1 & 2

PAUSE BACK SQUAT - NO SHOES! *5sec stop and hold in the bottom
2x3@50%, rest btw sets 2min

DOUBLE BOUNCE BACK SQUAT
3x2@58-78%, rest btw sets 3min

SNATCH HIGH PULL from POWER POSITION *full foot + PUSH JERK in SNATCH
3-4x[3+5]@RPE8 *could do 2 more reps, rest btw sets 2-3min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2 rounds:

3-6 CHIN-/PULL UPS *vasta-/myötäote
8 DIP / BENCH DIP
8+20sec SINGLE-ARM BENCH PRESS IN HOLLOW + HOLD

Rest as needed

20min for Quality

10 Plate V-ups
10/10 Plate Russian Twists
10 Plate Sit-ups
10sec Plate Hollow Flutter Kicks

Rest 60-90sec

10/10 Side Plank Star lifts
60sec Plank to Plank extended

Rest 60-90sec

Mobility ( Shoulders & Tights )

2 x 8min:5min

Alpha: 8 min AMRAP
40 m Farmer's Carry
9 Pullups
10 Burpee Box Overs

Rest 5 min

Beta: 8 min AMRAP
7 m KB Walking Lunges (Kettlebells in Front Rack, or OH)
7 Push Press (40/30)
Side Plank 25"/side ("=seconds)

Keep a steady sustainable tempo on both Alpha and Beta. Then Sprints.

3 Rounds For Time

6 Front squat 3030 @ 55-65 % 1RM
200 m run (or 350m row)

REST 60 sec.

10 - 8 - 6 - 4 - 2 reps of:

*Goblet Squats
*Ball Slams
*KB Snatches (5+5/arm)

4 Rounds For Time of:

21 KB Swings
12 Pullups
9 Burpee Box Jumps

Sumo Deadlift
4 x 7 reps, @ 3110, rest 60''

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Sumo = wide legs, narrow hands