Viikko 52
Maanantai
Warm Up
emom 6
odd: 45 seconds of rowing or air bike (start easy, finish mod/fast
even : 6-8-10 burpees
then 2 x
5+5 lunge elbow strech
5 wall squats
5 inch worm with push ups
10 air squats + 10 squat jumps
then barbell warm up
3 muscle snatch + 3 hang power snatch + 3 snatch balance or ohs
3 tall power clean + 3 front squat + 3 push press
perform this 2 times

Weightlifting
Find max weight for :
1-3 rm snatch (20 mins)
1-2 rm clean&jerk (20mins)
Hae fiiliksen mukaiset nostot. raskas 1-3 toiston sarja tempaukseen joko raakana tai kyykkyyn ja rivetyöntöön raskas 1-2 toistoa.

Vaihtoehtoisena treeninä :
Flat Foot Snatch 3x3 reps @40-55%
Slow Snatch 2x3 + 2x2 reps @60-75%
Snatch 8x1 emomina @80%

Paused Power clean + push press + clean&jerk @40-55%
pause clean + clean + jerk @60-75%
3x1+1+2 reps and 2x1+1+1 reps
clean jerk 6x1 emom @80-85%

Accessory Work
2x10/10 curtsy lunge @12-16/20-24kg
2x24 kb gorilla row alt hand (2 kb's 12-16/20-24kg
2x1min front plank + 15/15m suitcase carry @16/24kg
rest as needed