Clean and Jerk 10 x (2+1)x 65%

10 rounds:

5 strict hspu
10 KB swing (heavy)
15 air squats
- rest 30sec

TC: 15min
(Try to Keep 1min pace/ round)

3 rounds for quality and speed
6 hang power cleans at 60% of 1RM
6 + 6 jumps , landing on one foot
6 ring dips try to push explosively
8 fast kipping pull ups
2 min rest

Bar Muscle up

Wod ”Hupsu Helen”
Treeni
3 Rounds
400m Run
12 Hspu
21 Swing 24/16kg

Hiki
3 Rounds
400m Run
12 push up
21 Swing

Tc 12 min

Every 2:00 x 7
Squat Clean + Front Squat + Split Jerk
- Start @70% of 1RM Clean & Jerk

3-5rounds:

3-10 strict pull up
20m banded side steps

7 sets of Back Squat
Set 1: 10 @60%
Set 2: 8 @70%
Set 3: 8 @70%
Set 4: 8 @70%
Set 5: 6 @75%
Set 6: 4 @80%
Set 7: 10 @65%
- Rest 2-3min btw sets

Maastaveto 5x8x50%

Kyykky 5x5x60%

Etukyykky 3x6x40-50%

Sivutaivutukset 3x20 / puoli

Bar muscle up training
- kip swing/ hips to Bar
- banded bmu
- low Bar bmu

Tabata 1
- handstand hold
- plank steps to plate

Tabata 2
- hanging L-sit/ tuck hold
- leg raises over KB

Tabata 3
- mountain climbers
- high plank hold

Rest 1 min between tabatas

5 rounds for quality with a Partner
60 Cals Bike/Row/Ski
30m Sled Push
30m Reverse Sled Drag
:30/Side Star Side Plank (both work at same time here)
:30 Wall Sit (both work at same time here)

• 32:00 cap