For time :

21-15-9
Burpees to Target
10-20-30
Sit-Ups

TC 7

Yhden käden pystypunnerrus 5x8-15 / käsi

Suorinjaloin mave käsipainoilla 3x20

Vipunosto eteen levypainolla 5x15
-täysi liikerata

Bulgarian Split Squat 3x20 / jalka

Hauiskääntö + pystypunnerrus vastaotteella 5x10

EMOM 20

1 Minute : 5 Burpees
2 Minute : 1 - 10 Deadlift 60/42,5kg

Score : Total Deadlift

Superset of:
1a) Glute March: 3 x 10 ea. No rest.
1b) Standing Calves: 3 x 30. Rest 60s.

EMOM x8-12
1) echo
2) strict cindy or ring row cindy
3) echo
4) 5 deadlift + 5 clean pull + 5 hang clean

Warm up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then

3-4 times
40 sec easy rowing
20 sec moderate rowing
10 sec fast rowing
rest 20 sec and repeat
after warm up 3-5 min rest and start rowing workout

Metcon
Rowing
4 sets
300m @2km pr pace
straight to
800m@5km pr pacesta 1-5 sek hitaampaa (esim jos mun pr pace 1.45 menisin 1.46-1.50 välissä)
rest 2 min bwn sets
eli yhteensä 4x1100m soutua, josta ekat 300m kovaa ja sit 800m semikovaa. 2 min lepo väliin.

Gymnastic Strenght
2x.20-30 ring dip or ring push up hold
2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
2x20-30 Single leg wall squat hold R/L (pidä tässä jalat lähes kiinni toisissa kunnes nostat toisen jalan irti)
2x.20-30 free handstand hold / shoulder taps or againts wall
2x:20-30 L-Sit or Tuck hold on rings
then
2-3 sets of 1 min max reps ring muscle ups or bar muscle ups (2 min rest bwn sets)
or
2-3 sets 1 min max reps c2b or pull ups + 1 min max reps push ups ( 2min rest bwn sets)
then
2-3 sets of 1 min max reps toes to bars (tee 2-3 sarjassa lyhyellä tauolla) (2 min rest bwn sets)
then
2-3 sets of 1 min max reps pistol squats (keep balance, control on movement) 2 min rest bwn sets)
then
2-3 sets of 1 min max reps wall walks (2 min rest bwn sets)

WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

---

CLEAN & JERK

Primer:
Clean deadlift + Power clean + Push press + Split jerk.
Build up to workset weights.

Worksets:
Every minute on the minute for 10:00 minutes of: Power clean and 2 Split jerks @ 60%

---

SNATCH

Primer,
Snatch deadlift + Hang muscle snatch + Hang snatch.
Build up to workset weights.

Worksets:
Every minute on the minute for 10:00 minutes of: Hang power snatch + Overhead squat @ 65%

---

STRENGTH

Hatch, week 4 day 2

Back squat,
8 @ 65%
8 @ 70%
8 @ 75%
8 @ 80%

Front squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

---

(OPTIONAL) BONUS

Strict press,
3 x 5 @ RPE 6

1-Arm dumbbell bent over row,
4 x 8/8 @ RPE 6

Core:

Accumulate total of 60 back extensions on GHD

Etuheilautus 3x20

Suorinjaloin mave 3x10 / jalka
-yhdellä jalalla

Etukyykky 5x8x50%
-etukyykyn maksimista

Sivutaivutus 3x20

Maastaveto 20x40%

Bench Press

5-5-3-3-1-1-1

Every rep 1 sec pause on Chest

Go Every 2:30

For time:
30-20-10
Front Squats@60/43kg
21-15-9
Bar Facing Burpees

Timecap: 11mins

FOR QUALITY
1:00/1:00 Quad Roller or Stretch
1:00 Child's Pose w/Lat Stretch
10 Forearm/Wrist Circles*