Maastaveto 2,2,2,2

Nousevat painot, 2 min tauot

In 25 minutes:

Clean and Jerk doubles (2x(1+1)

1 rep max weighted chin up

Find your 1 rep max!

Progressions:

• Tuck front lever
• Flat tuck
• Straddle
• Half lay
• Full

Use 5x15s table:

• 3 x 3 s
• 5 x 3 s
• 3 x 6 s
• 4 x 6 s
• 4 x 10 s
• 5 x 10 s
• 4 x 12 s
• 4 x 15 s
• 5 x 15 s

And after that 5x30s:

• 3 x 5 s
• 5 x 5 s
• 3 x 10 s
• 4 x 10 s
• 4 x 15 s
• 5 x 15 s
• 4 x 25 s
• 4 x 30 s
• 5 x 30 s

mobility

EMOM for as Long as Possible

7 Thrusters (35/25kg)
7 Bar over burpees

Every minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

Rope climb progressions:

1. Incline Row

2. Ground row
   Use following template: (reps)
   3x3, 5x3, 3x6
   4x6, 4x9, 5x9
   4x12, 4x15, 5x15

3. Elevated ground row

4. Bulgarian row
   Use following template: (reps)
   3x2, 5x2, 3x4r
   4x4, 4x6, 5x6
   4x8, 4x10, 5x10

5. Hinge row
   Use following template: (reps)
   3x1, 5x1, 3x2
   4x2, 4x3, 5x3
   4x4, 4x5, 5x5

6. Bent arm chin hang
   Use following template: (seconds)
   3x6, 5x6, 5x12
   4x12, 4x18, 5x18
   4x24, 4x30, 5x30

In 15 minutes:

• Snatch balance doubles

15 minutes:

• pistol squat practice & progressions

1.) Pistol with band / weightplate front
2.) Pistol on a box
3,) Pistol on a box heel touching to floor
4.) Pistol with box under butt (limited range of motion)