2-4rounds:

10-20s hollow hold
10-20 banded pull apart
10-20 sit up / v up

2-4rounds:

10-20s hollow hold
10-20s ring support
10-20 banded pull apart

4x
2min of 16 KB Swings + Max Cal SkiErg
2min of 16 DB Snatches + Max Cal Row
2min of 16x7,5m Shuttle Runs + Max Cal BikeErg/Echo Bike

2min rest btw rounds

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
14 Dumbbell snatches, alternating arms
7+7 1-Arm overhead squats
7+7 Windmills
20 Birddogs

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 3 @ 83%
2 x 3 @ 85%
2 x 3 @ 88%
3 @ 90%

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SNATCH

Build up to a heavy set of (Snatch pull + Snatch) in 15:00 minutes.
• 2 sets with the same weight before adding more weight to the barbell.

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CLEAN & JERK

Build up to a max weight in a complex of 1 Clean + 1 Front squats + 1 jerk in 15:00 minutes.

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BONUS WORK

ACCESSORY

Snatch grip sotts press,
3-4 x 8 (hard)

Weighted hip extensions,
3-4 x 18 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
16-18 total reps.

OR

CONDITIONING

“Holleyman”

30 Rounds for time:
5 Wallball shots 20/14lb
3 Handstand push-ups
1 Power clean 100/70kg

In teams of 2;

5 rounds/each person;
Row 200m
5-20 x Push-Ups (pick a challenging number for you)
- Alternate after each full round is completed

Rest

5 rounds/each person;
Bike 600m or Assault Bike 8-12 Cals
5-20 x Ring Rows (pick a challenging number for you)
- Alternate after each full round is completed

Rest

As a group/class do 10:00 of reverse sled drag. Keep the sleds moving and use challenging weights. Have about 4 people per sled.

Warm Up
3 rounds

1 min row, ski, row
4 inch worm + push up
:30/30 side plank hold
6-8 scapula rolls + 6-8 kipping + 6-8 ring rows (slowly down, fast up)
:10-15 l-sit hold

Strenght
Weighted Chin ups + Weighted ring dips 3x5+5reps (use mod to mod/heavy weights)
rest as needed bwn sets

Gymnastic Strenght/Stamina
Ring Mu, Bar Mu, (C2B or Pull Up+Ring Dip) repetition program
1-2x8 reps / 1-2x7 reps / 2x6 reps /2x5 reps
Total volyme is 37-52 reps.
or
4 reps + 3 reps + 5x2reps + 3x1 rep
Total volyme is 20 reps.
rest as needed bwn sets
Progressioissa jos näyttää että toistot sopii sulle parhaiten tuolta väliltä, skaailale/modaile oman fiiliksen mukaan mutta tavoite
on se että kasvatat volyymia edellis kerralla toistoissa ja saisit myös "isompia määriä kerralla sarjassa"

For Quality
2 sets
15m hs walk /4 wall walks
12 c2b pull ups or pull ups
10m hs walk / 3 wall walks
9 c2b pull ups or pull ups
5m hs walk / 2 wall walks
6 c2b pull ups or pull ups
rest 1:1 bwn sets

For Quality
4-6 sets every 1.5 min
8-10 weighted box step overs with 2rx dumbbells

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

9sets:

2 power clean + 3 front squat ( 70-80% of pc 1rm)

EMOM 16 Work 0:40 / Rest 0:20 ( AMRAP )

Minute 1 : Row Calories
Minute 2 : Strict Chin-Ups ( At least 6 reps when fresh )
Minute 3 : Line Facing Burpees
Minute 4 : Rest

9 sets of Bench Press
Set 1-6: 2 @85%
Sets 7-9: 10 @75%
- Rest 2-3min btw sets

Warm Up
1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg and bike erg/assault runner (so 3min warm up on each machine)

WOD (kardio sessio lämmittelyineen/pikku mobilityineen 45-50min) huilaa 5-10 min ja aloita nostelut + ota energiaa
2 sets
24/30 calories of row (mod/fast)
rest 1 min
20/25 calories of row (fast)
rest 1 min
16/20 calories of row (sprint)
rest 1 min
24/30 calories of ski (mod/fast)
rest 1 min
20/25 calories of ski (fast)
rest 1 min
16/20 calories of ski (sprint)
rest 1 min
24/30 calories of bike erg or assault runner (mod/fast)
rest 1 min
20/25 calories of bike erg or assault runner (fast)
rest 1 min
16/20 calories of bike erg or assault runner (faster)
rest 1 min

Weightlifting
Every 2 min for 8 minutes
1 legless rope climb or normal climb + 3 Power or squat snatch @65-75%
rest couple mins
Every 2 min for 8 minutes
1-2 rope climbs + 2 clean&jerk @65-75%
rest couple mins

Optional Accessory Work
3x3 snatch pull @95-105% of 1rm Snatch
rest 1-2 min bwn sets
3x3 jerk dips from rack @95-105% of 1rm split jerk (4-5 sec alaslasku asento säilyy ja siitä lantion ojennus eli dippaa, mut
tanko saa pysyä räkissä ei tartte pompautttaa irti rinnalta)
rest 1-2 min bwn sets

Accessory Work
2-3 sets of : 12+12 banded standing trunk twits + 12+12 copenhagen plank dips ( jalat koukussa, lantio ei ojentuneena)

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching