A.1) Muscle clean + power clean to front squat+ push press+ split jerk
1+1+1+1 ~10min

B.1) Hang power clean below knee
Sets of 3-5 From barbel up to 70%
Then
3×3 70-80%

C.1) Hang power clean above knee +split jerk
3+3 × 3 @65-80%

D.) Strict press
D.1) 1 set of 15-20 reps with barbel
D.2) 5rm
D.3) Drop weight 5-10kg and do until failure

E.) 2×
E.1) Pallof squat ×15
E.2) Mountain climbers ×15

Band-pull-aparts 5x20

Penkki 6x6x70%

Sotilaspenkki käsipainoilla 3x12-20

Takaolkapääsoutu 3x30

Kiertäjät kyljellään 3x20 / puoli

Turun Tuomipäivä 2023: Event 3
"Ground to glory" RX

For time
Buy in: 15 single-arm KB overhead walking lunges
Then,
9-6-3 ground to overhead 60/40
12-9-6 chest to bar
Cash out: 15 single-arm KB overhead walking lunges
Time cap: 7min

Rest 1min

Then max. time unbroken plank hold in 3min.

For time:
30-20-10
kbs@24/16kg
sit up

2 rounds
1:30 cardio
10 inchworm
10 air squats + 5 jumping air squats
5+5 single arm upright row
5+5 single arm db press
10 db snatches
:20 hanging from bar
:20 handstand/wall climb hold

Front rack lunge 3x10
* -lepo 3-4min
-nouseva paino*

Jefferson Curl 3x10

Stoppi-kyykky 4x4x40%
-3s stoppi

Kyykky 2x95%

Yhden käden kulmasoutu 4x10 / käsi
-eli niin iso paino mikä pysyy näpeissä

Vatsarutistukset 50 toistoa

Warm Up
3x40s easy&20s mod%10s fast cardio, rest 20s bwn
then band pull aparts and banded hip activation
then barbell warm up for power snatch and pc&pj

Strenght
Power Snatch 4x5@70-75% of 1rm power snatch
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 4x5@70-75% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Metcon (time cap 16 mins)
3-4 sets of
240m run / 1 min - 1 min 15s air bike
8-10 deadlifts 40-50% of 1rm
alt time full round with partner or rest 1:1 bwn sets

5x30s On /30s Off

1) echo
2) push up
3) shuttle run
4) DU

maastojuoksu