5 Rounds
Run 4min or 800m
20 split jumps
20 Kbs / DB swing
*
Fitness
3-5 Rounds
Run 2min or 400m,
10 split jumps
20 Kbs / DB swing

Odd object turkish get up!

3-5 x 3 + 3 TGUS

Tee kolmesta viiteen sarjaan turkkilaisia ylösnousuja kolme toistoa per puoli. Etsi kotoa erilaisia esineitä joilla turkkilaisen ylösnousun voi tehdä! Ota video! Laita someen :D

Day 1
Core strength

4 Rounds for quality, rest as needed

1) 3 Inch worm lowers with 10 second hold video
2) Arch from core complex, 10 reps each video
3) 5 Strict T2B with 5 second hold
4) Hollow from core complex, 10 reps each video

3 rounds

12 C2B

12 thrusters 50kg/35kg

Day 2
Handstand skill & stamina

Practice headstand for 5-10 minutes
Progressions:
-headstand hold video
-leg lifts (tuck straddle pike) video
-kip into free handstand video
-strict press into free handstand

---

10-12 rounds
30 sec ON / 30 sec OFF

Shoulder taps in handstand

Tailoring:
-Shoulder taps with feet on box video
-Shoulder taps in push-up position video

EMOM 16
odd : squat cleans x 2 reps @60-80%
even : ring dips/SHSPU x 4-6 reps or box dips x 6-8 (control tempo)

A.
2 rds:
10-15 Jumping Jacks
5 Walk out + Push up
10 Sit ups
15 Air squats

Mobility:
- Up & down dog
- Spider lunge with a twist
- Shoulders
- Couch stretch
- Pigeon stretch

2 rds:
4-6 HSPU
4-6 Power snatch
4-6 OH-lunge
4-6 Cluster

B.
50 Strict HSPU for time

C.
For Time:

30 DB Power snatch (22.5/15kg)

5 rds:
15 Air squats
10 Toes to bar / Sit ups
5 Push ups

30 Overhead Lunges (22.5/15kg)

5 rds:
15 Air squats
10 Toes to bar / Sit ups
5 Push ups

30 One hand Cluster (22.5/15kg)

3 rounds

10 TGU 24kg/16kg

10 push presses 55kg/40kg

10 box over steps 24kg/16kg 60cm/50cm

A. (0:00-20:00)
60s. Row / Bike

2 rds:
9 Air squat
7 Ring row
5 Push up

60s. Row /Bike

2 rds:
5-8 Snatch grip Deadlift
5-8 Muscle snatch
5-8 Press behind neck
5-8 OHS

Mobility:
- Lunge complex
- Pigeon
- Couch stretch
- Thoracic
- Shoulders

B. (20:00-40:00)
Squat snatch:
Find a heavy 2 in 20min.

C. (40:00-60:00)
AMRAP 5min.:
45/30 cal Air Bike/Row Buy in, into…
AMRAP:
9 Power Cleans (40/30kg)
9 Wallball

Rest 2min...

AMRAP 5min.:
30/20 cal Air Bike/Row Buy in, into…
AMRAP:
6 Power Cleans (60/40kg)
9 Wallball

Rest 2min...

AMRAP 5min.:
15/10 cal Air bike/Row Buy in, into...
AMRAP:
3 Power cleans (80/50kg)
9 Wallball

• Ohjeistus:
• Kuormien tulisi olla sellaiset, että jaksat tehdä tarvittaessa TnG/Unbroken sarjoja.
• Pidä maltillinen tahti alussa. Treeni on 19min., joten rytmitä tahtia kokonaisuutta ajatelleen.

Technique, build heavy 3 OTD.