Every 2.30min 6 rounds

2x Split Jerk

12 sets of 1+1 reps (Push jerk + split jerk)
start from barbell.

Pose Running Drills

EMOM 20 mins
1. 12/10 cal row / bike
2. 8-10 burpees over the rower
3. 50 DU
4. 10x shuttle run ( 10m)
5. rest

Strict Gymnastics (15 mins)
4 rounds NOT for time
strict HSPU x 6-8
strict Pull up x 6-8
scaled: pike push up , heavy negative pull up x2

Strength

"Deadlift: 2-2-2-2-2-2-ME @ 70%
*5 heavy KB swings between

Linear progression:

3x5 Deadlift (+2.5kg)
3x5 Bench press (+2.5kg)

WOD

12min EMOM: UNBROKEN in pairs
Odd min - 5 ring muscle ups
Even min - 5 clean & jerk (heavy as possible to be unbroken)

Player 1 - Starts on odd min
Player 2 - Starts on even min (try share with someone who will be using around the same weight as you, or quick plate change)

5 sets of:
Jerk behind the neck + Split jerk
- Rest 1-2min

3 x EMOM 5:
Power snatch + Squat snatch @60-63-65%
- Rest 2min btw emoms

12 reps joka liikkeessä
Deload viikko niin vain 2 kierrosta
Tempo 3 sekkaa alas joka liikkeessä

Back Squat
Dumbbell floor press
Strict leg raise
Supinated grip bent over barbell row
Bicep curls with db/kb/plate
Banded face pull with stick
Triceps with stick and band

2 rds, 10 reps jokaista
-kontrolloidut liikkeet tempo jokaisessa

Sumo DL

Abmat situp with wall ball by the wall

Weighted single leg hip thrust

DB/KB strict press

"Kiinalaiset vipunostot"

Single arm row KB/DB

Supine OH triceps extension

-Liikkeiden välissä "rest as needed" ja kierroksen välissä 2 min rest