Overhead Squat 5x5
Snatch High Pull + Power Snatch + Snatch Balance + Hang Squat Snatch x 5
HSPU 5x5

Hip waves
Lizard Stretch
Active Pigeon
Alternating Scorpion Reach x4/ (rotation through hips not low back)
Spiderman Push up

Side lying windmill
Shoulder Clocks
Scapular Push up + torsion control combo

EMOM 3
1) 18/14 cal row
2) 15 shoulder to overhead 60/40
3) 18/14 cal row

If 60/40 is way too heavy, scale the weight roughly to 50% of 1RM
This is an ALL OUT metcon.

5x3 ( 87.5-90%)
rest 3-4 min btw sets

Gymnastics test

2min max reps, rest 3min between movements, no more!

1) Rope Climb
2) Strict HSPU
3) TTB
4) Pistol Squat
5) DU

Ohje: Tämä on S&C Gymnastics testi. Tarkoituksena on kustakin liikkeestä tehdä maksimitoistomäärä kahdessa minuutissa. Lepää liikkeiden välissä tasan kolme minuuttia. Älä ylitä aikarajaa. Jos skaalaat jonkin liikkeen (esim. Tiukka HSPU kippaamalla) niin kirjoita se itsellesi ylös.

• Find days max 2 rm snatch ( no tng).

• Do additional 4-6x 1 snatch with days 2rm

New set every 150s

Tng power snatch
10-10-10-10

Rest 5min

Hang cluster
10-10-10-10

Rest 5 min

Tng power clean
10-10-10-10

In 45 minutes:

500/450m Row
3 HSPU (scale to KB strict press 16-12kg)
3/2 Rope climbs 4m
6 Front squats 85/60kg
6 Burpees
9 Pull-ups
9 SDHP 43/30kg
15 WB 9/6
15 Box jumps 60/50cm
21 Abmat sit-ups
21 KBS 24/16kg

This is a total of 5 rounds workout. You start every round with 500m row. On the 1st round after rowing, complete the reps of 3. Then back on the rower (2nd round) and after rowing, complete the reps of 3 and 6. 3rd round: rowing and reps of 3, 6 and 9. 4th and 5th with the same pattern.

Rest of the time you got left from 45 minutes, run (skillmill) for distance. After every 400m:
20 DU
20 Push-ups

Score is your running distance.

TABATA OH SQUAT:
Completar 8 rondas de 20 segundos de ejercicio por 10 segundos de descanso de:

OH SQUAT

Colocar como resultado la cantidad total de repeticiones acumuladas en los 8 intervalos

20min AMRAP “KB Killer”

10m KB Overhead Walking Lunge (2x24/16kg)
10 KB Front Squat
10m KB Farmers Carry
10 Burpee Box Over

Ohje: Tee kuulaliikkeet kahdella kuulalla. OHWL voit skaalata askelkyykyksi kuulat räkkiasennossa. Valitse kuulat, joita pystyt hallitsemaan, eritoten askelkyykyissä.