GymnasticsA) 5-10min Kipping HSPU Practise B) EMOM 10: 1. 20s max Reps of Kipping HSPU 2. 5 Strict Pull Up @ 2-3 RIR* C) 3 x E4MIN 30 Double Under / 60 SU 10 T2B/Knees [...]

Snatch BalanceSnatch Balance - Find a Heavy Single in 15min SnatchSnatch - Find Your 1RM of the Day

GymnasticsVoimistelutunti, teema vaihtelee EMOMEMOM 30: 1. 3-10 MU/C2B/Pull Up 2. 3-10 Kipping HSPU 3. 50s Easy Erg 4. 15 Air Squat + 5 Squat Jump 5. 15 Abmat Sit Up 6. REST

LepopäiväRest day - what did you do?

3 AMRAPS3 x 12 AMRAP A) 10 Cal Row 6 Burpee Over Rower Rest 1min B) 1-2 Wall Climb 6 Box Jump Rest 1min C) 40m Sled Push 6 Pull Up You Go I Go

LepopäiväRest day - what did you do?

Deadliftdeadlift 2 x 4 - leave 2 reps in the tank - rest 4 min btw sets 2 x 3 - leave one rep in the tank - rest 4 min btw sets Bench pressBench [...]

Jerkssplit jerk/ push jerk  - heavy doubles and singles for 20 min  - heavy singles means manageable weights without failing!  Metconfor time: 10 s2o 60/40kg 40 m farmers walk 32/24kg 10 s2o 80 m farmers [...]

Snatch complex5 x tall snatch + snatch balance (2+2) Snatchsnatch 4 x 2 4 x 1 - heavy singles, no fails!  Core4-5 x each with partner  - 10-15 V-ups + 20 sec heavy weighted partner [...]

GymnasticsVoimistelutunti, teema vaihtelee MetconEMOM 16: 1. 10 double DB burpee deadlift 2 x 15/10kg 2. 40 sec moderate erg 3. 1-2 rope climb 4. rest rest 3 min EMOM 8: 1. 6-8 devils press 2 [...]