Light KB to be used for all of the movement prep

Halo
Arm bar
Pyring goblet squats
glute bridge
cossack squats

SAVE 3 MINUTES FOR SOD AT END OF CLASS:
TRX Low Back Stretch

aikaa vastaan, 20 min time cap

3 x

5 burpees
5 tiukka burpee
5 etunoja punnerrus

heti perään

3 x

5 käsipaino vauhtipunnerrus
5 käsipainoetukyykky
5 käsipainothrusters

heti perään

3 x

5 istumaan nousua
5 linkkaria
5 polvet kyynärpäihin

Start up(18)
foam roll lats and thoracic (upper back) (4)
20 pass through
hip opener (2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 snatch(bar)

ot:30(5)
1 sn @90% or heavier than last week

Fitcamp
800m run
40 db pp
30 db ft squat clean
20 db dl
10 db push up/w sa row
800m run

Metcon(15)
amrap 3 snatch 105/75(refer to 8/4) then
21-15-9
pull ups
deadlift 185/125
400m run after each round

Metcon-comp(15)
amrap 3 snatch 135/85(refer to 8/4) then
9-7-5
deadlift 305/215
4 inch deficit hspu
800m run
5-7-9
deadlift 305/215
4 inch deficit hspu

Finisher
2 min hamstring stretch
2 min barbell smash
60 cross crunch

10 minutes
Kipping pull up
Butterfly pull up
Muscle up
Scale to your ability

20 Minutes to establish heavyish power clean + push jerk
Then drop down to 80% and do 4 doubles
Then drop down to 70% and do 3 triples
Then drop down to 50% and do 20 singles

Start up(14)
stretch (8)
roll lats, upper back (4)
shoulder distraction(2)
samson stretch(2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope, high knees

3rds(6)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
Box squat-work up to hvy

Fitcamp
12-1 digression
burpee to a plate
g2oh
oh walking lunge
plate sit up

Metcon(10)
amrap 10
"mini Cindy"
5 pull ups
10 push ups
15 squats

Metcon-comp(10)
amrap 10
"mini Mary"
5 hspu
10 pistols(alt)
15 pull ups

Finisher
30 band pull aparts
1 min hip distraction per
50 knee tuck w/leg ext

10x(2+2) @85-90% (every 90sec)
+
10x(singel) @85-90% (every 60sec)

12min to find a heavy Double Clean & Jerk (2+2)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

goat work(5)

back squat(15)
week 5

Fitcamp
6rds
200m run
20 wallballs
10 burpees
5 v-ups

Metcon
7rds
12 goblet squats 53/35
9 hrpu
6 sit ups
then
1000m row or 800m run

Metcon-comp
7rds
4 muscle ups-bar or ring
6 burpees
8 ghdsu
then
1000m row or 800m run

Finisher
100 slow bicycles
25 scap push ups
1 min IT stretch per

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

gym goat(5)

Power(13) 1 or 2
bench/strict week 4 deload 3x5@
40,50 & 60% of one rep max
deadlift 5x1 light weight form work
ft squat 5x1 w/2 sec pause

Fitcamp
200 m climbers
400m run
50 db pp
40 ground to oh
30 v ups
20 walkouts
10 rev burpees
400m run
200 m climbers

Metcon
Amrap 9
15 lunge ft rack 95/65
10 step ups/box jumps
5 ttb/ttp

Metcon-comp
Amrap 9
15 oh lunge 115/75
10 burpees over the bar
5 ttb

Finisher
40 leg raises
25 w raise
1 min couch stretch per