Technique 10min

Sumo Deadlift HighPull (Barbell)

Emom 30

1. 10-12 Front Squat (light barbell)
2. 10-15 Jackknifes
3. 8-12 Sumo Deadlift HighPull (Barbell/ KB)
4. Rest

5 Rounds:

2 min Row

1 min Box over burbee

2 min Run

1 min DU / SU

1 min Rest

.

15 s. between the movements

1) hang snatch + OHS 4x(3+1) x 60%
2) Dragon flag 4x2

A punnerrus
Boksi
Abmat
Lattia

3 rounds for time:
30/25cal Row
30 Abmat sit-ups
30 WB 9/6kg
30 KBS 24/16kg (eye level)
20m HS walk

TC30

Takakyykky 5x3@AHAP, 1x10@50%, 1x10@55% päivän raskaimmasta

Työntö niskasta 1x5@45%, 3x5@50%, 3 sekunnin pito ylhäällä

VAPU, niskasta 3x8@65%

Takakyykkyhyppy 3x5@20%

Jalannostot / TTB 3x Max

CONDITIONING

For time:

22-16-10

Single Arm DB Up&Down @22,5/15kg
STOH

RPE 4
Target < 6min

Split the reps 50-50 with both arms (11+11, 8+8, 5+5)

7 sets of 3 rep hang power cleans

A.
2 rds:
60s. Row / Air bike
5 Walk out + push up
5 Up & down dog
5+5 Spider lunge + twist
5 Active shoulders + 5 Kipping swings

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

2 rds:
3 High Hang Power snatch
3 Hang Power snatch
3 Power snatch

Mobility btw rds:
- Couch stretch
- pigeon
- Front rack
- Thoracic w/ ball + barbell

B.
Power snatch:
6x2
@70-85%
Rest 2-3min.

C.
AMRAP 7min.:
7 Clean & jerk
7 C2B

Rx: 40/30kg
Masters: 35/25kg
Scaled: 30/20kg

A.
90s. Row / Air bike

2 rds:
12 Air squat
9 Ring row
6 Push up

45s. Row / Ab

2 rds:
5-8 Snatch grip Deadlift
5-8 Hang Muscle snatch
5-8 Press (behind the neck)
5-8 OHS

Mobility:
- Lunge complex
- Thoracic (w/ ball & barbell)
- Shoulder pump

3x
1-3 Power snatch
1-3 Hang Squat snatch
1-3 Squat snatch