15 min AMRAP
10 floor presses 55kg/40kg
20 wall balls 9kg/6kg
10 C2Bs

1) Hang clean + clean 5x(1+1)x70%
2) HBH to L-sit 5x5

Floor press 4x6
Db row 4x12

A.
90s. Row/Bike/Run/Ski

2 rds:
5 Walk out + Push up
7 Ring row
9 Squat jumps
11 Hollow rocks

45s. Row/Bike/Run/Ski

2 rds:
6 Muscle snatch
6 OHS
6 Active shoulders
6 Kipping swings

B.
Front squat:
Find a heavy 2

(work on: snatch/c2b/MU)

C.
Option 1.:

For time:
21 Power Snatches (40/30kg)
15 Bar Muscle-Ups
15 Power Snatches (40/30kg)
12 Bar Muscle-Ups
9 Power Snatches (40/30kg)
9 Bar Muscle-Ups

Time cap: 15min.

Option 2.:

For time:
21-15-9:
Power Snatches (40/30kg)
Chest to Bar Pull-ups

Time cap: 15min.

• Ohjeistus:

• B: Hae etukyykyssä raskas 2 toiston sarja nousevin kuormin. Huilaa 2-3min. sarjojen välissä.

• C: Valitse osio 1 tai 2. Tangon tulisi olla suhteellisen kevyt. (Esim. pystyt tekemään n. 15 tempausta pilkkomatta, kun olet ns. freesi.)

• Skaalaa toistoja tarvittaessa alas, niin että kykenisit suorittamaan tempaukset & Bar Muscle upit 2-3 osassa.

• Halutessasi voit tiputtaa vaikka vain MU:n toistoja sinulle sopiviksi. (esim. : 9-6-3 / 5-3-1)

• C2B voit skaalata kippi leuoiksi tai vaikkapa rengas souduiksi.

For time:
15 Snatches (Squat) 42,5/30kg
15 Pullups
20 Box Jumps

12 Snatches 50/35kg
15 Pullups
20 Box Jumps

9 Snatches 60/40kg
15 Pullups
20 Box Jumps

6 Snatches 70/50kg
15 Pullups
20 Box Jumps

3 Snatches 80/60kg
15 Pullups
20 Box Jumps

(15min Timecap)

Warm up: 3-4 rounds
5+5+5 wall squat
5 burbee
10 DB snatch / KB snatch
*
Strenght 3-4 rounds
8+8 single leg deadlift
12+12 KB/DB side bend
*
A) AMRAP 6
6 KB/DB cossack squat (3+3)
6 burbee

Rest 2-3min

B) AMRAP 6
8 DB/KB snatch
16 mountain climber

2 rounds
1:30 ergo
20 walking lunges
5 push up to downward dog
10+10 single arm ring row
10 double db press
5 burpee pull ups
:20 side plank (R/L)

A.
2 rounds:
40s. On / 20s. Off:
1.) 1 Air squat + 2 Lunges
2.) 1 Push up + 2 Shoulder taps
3.) 3 Sit ups + 3 Back extensions

Mobility:
- Up & down dog: 60s.
- Shoulders: 2x30s.
- Chest stretch: 2x30s.

Work on:
Part B.

B.
EMOM x10
1.) One hand Push press/Shoulder press
2.) Turkish Sit ups

Rest 2min...

EMOM x10
1.) One hand Bent over rows
2.) Push up plank hold with a Shoulder taps

Rest 2min...

EMOM x10
1.) One hand Russian swing (alt.)
2.) Russian Ab twist

Warm up
2 rounds
30 lateral jumps over stick/line
6-8 stick over burpees
10 pass thoughs
5 tall muscle snatch with stick
5 snatch grip press behind neck
5 ohs

Weightlifting skills
5 times both skill parts
A) Snatch : The burgener warm up

B) Clean&Jerk, 3 reps each movement.
hang power cleans
front squats
shoulder press in split position
clean&jerk

Workout
Try to be explosive on each rep, we dont want to
slow down during working

Every 2 min for 6 minutes (3sets)
10-12 jumping air squats
Every 2 min for 6 minutes (3sets)
10-12 jumping lunges
Every 2 min for 6 minutes (3sets)
8-12 clapping push ups (you can be on your knees)
Every 2 min for 6 minutes (3sets)
8-12 single arm press/push press with kb/db (R/L)

Cool down / Mobility
2 rounds
25 jumping jacks
10+10 käsien/hartioiden pyörittelyt (eteen/taaksepäin)
5+5 bodyweight windmills (tempo 2-3 sec down/up)
20 high knees
rest 30 sec bwn round

1 power clean + 1 hang squat clean + 1 split jerk @50-70%