MODERATE-MAXIMAL WEEK 18/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10m/side ONE ARM OH WALKING LUNGE

10× Plate BENT OVER SNOW ANGEL with light weight

5×/side LOW LIZARD ROTATION FLOW

5×/side DOLPHIN PUSH UP

12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: One Arm OH Walking Lunge

video: Bent Over Snow Angel

video: Low Lizard Rotation Flow: video 8
https://www.instagram.com/p/DVWTy3ajDG5/?img_index=8

video: Dolphin Push Up

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

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SNATCH
*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

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10 min tauko ja evästä nassuun!

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CLEAN + JERK
*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

CLEAN + JERK
*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open