Squat Clean + 2 Push Press + Split Jerk

10 x ( 1 + 2 + 1 ) Go every 2:00

31min amrap:

• 31 burpee
• 31 tuplanaruhyppy
• 31 maastaveto (N 30kg / M 45kg)
• 31 etunojapunnerrus
• 31 boksihyppy (N 50cm / M 60cm)
• 31 raaka rinnalleveto riipusta (N 30kg / M 45kg)
• 31 ilmakyykky
• 31 swingi (amer.)(N 16kg / M 24kg)
• 31 shoulder-to-overhead (N 30kg / M 45kg)
• 31 AbMat-istumaannousu
• 31cal soutu
• 31 wall-ball 3m (N 6kg / M 9kg)

Parin kanssa. Toistot voi jakaa haluamallaan tavalla.

5 x 3 minute on / 1,5 minute off

5 bar muscle ups OR 10 c2b, pull-ups, ring row
10 meter hand stand walk OR 20 shoulder taps
20 air squats
30 double unders

*Try to find a pace so that you can move from one movement to another without resting much. Air squats will allow your upper body rest a little but keeps you moving. Start always where you left off after the resting period. Scale the rep schemes so that you can practice the same skills you’ve been working on for the couple of weeks.

Advanced max strict HSPU
Intermediate max kipping HSPU
Scaled max box strict HSPU

This is a retest from 4 weeks ago

6 intervals of 3 on 2 off;
A.
Row 400m
Max wall balls
B.
DT
12 deadlifts 70/50kg
9 HPC
6 STOH
Post total combined reps

Rest & Recover

20 min to build up to a submax weight

Snatch HI-pull + Power Snatch + Power Snatch Balance

then

Every 30s x 20

1 Power Snatch
with weight from the complex

3 Rounds
8 + 8 DB Snatch & step back lunge (AHAFA)
10 Pull Up
2min rest

High pull
Muscle Snatch
3 pos power snatch (pause in catch)
Squat snatch (pause in catch)

4 Rounds for quality
6 OHS 20/15kg
6 Bar over burpee
12 Pistols