5 sets of:
2 Muscle Snatches + 2 Hang Squat Snatches + 2 Snatch Balances + 2 OHS
- Use this complex as a warm-up for the snatch
- Rest 2min btw sets

10 kierrosta parin kanssa

7m askelkyykky kävely 2 kp eturäkissä 22,5/15kg
7 etunojapunnerrus käsipainojen väliin
4 yleisliike + maastaveto 2 kplla

Aikaraja 15min

Suorittajaa vaihdetaan kokonaisen kierroksen jälkeen.

2-3 rounds:

40-60s plank hold
20-30s side planks

rest as needed between rounds

Warm Up
2 rounds
15/12 calories row
10 glute bridges
20 band pull aparts
5+5 squat strech + 5 wall squats
10+10 single leg RDL + press

then
2 times with barbell
3 muscle snatch + 3 hang power snatch +3 snatch gripp pp behind neck + 3 snatch balance as low as possible (tanko ei saa kipata eteen) tee tarvittaessa kepillä
rest 30s bwn

Weightlifting
3 sets
muscle snatch + power snatch + snatch+ snatch balance @35-50%
then from rack
3-3-2-2-1-1-1 of snatch balance. building from 60-90% of 1rm snatch or technique training
then

5x Snatch deadliftt to mid thigh + power snatch + hang power snatch (polven päältä) @60-80% of 1rm snatch
rest 1.5-2 min bwn sets

Metcon/Stamina Strenght
3 rounds for time
20 front rack kb lunges @2x12-16/20-24kg's
20/25 calories rowing
time target 7-8 minutes.

Accessory Work
3 rounds
1:00 Plank Hold
25+25m suitcase carrying
rest 1-2 min

Cool down
2-3 min light cardio
1 min hamstring strech
2-3 min upperback smash with roller
1-2 min prayer pose strech
1+1 min self hug strech

5 Sets Of

Clean Pull + Hang Squat Clean + Squat Clean + Jerk @ 75 - 80%

Partner workout
CrossFit Open 22.1 ("ish")

15min AMRAP
A) 1 round:
3 wall walk
12 DB snatch 22,5/15
B) AMRAP box jump over 60/50

Alternate between A & B with partner

VOIMA 8/9

Seated shoulder press

Every 90s x4
2 seated shoulder press

5x 10min

1)
Kone

2)
8-10 toistoa/liike
Joogapunnerrus
Lantionnosto yhdellä jalalla
Fillari-vatsaliike
Istumaannousu (keskity rullaavaan alasmenoon)

3)
Kone

4)
8-10 toistoa/liike
Lapaveto roikkuen
Suorinkäsin pito renkaissa (submax)
Yhden jalan mave
Käsilläseisonta (submax)

5)
8-10 toistoa/ liike
Kepillä taaksevienti
Valakyykky
Lonkat ja kierto
Sivukyykky (fokus lähentäjien liikkuvuudessa)

Jalkojen nosto kahvakuulan yli
3x 8+8
Soutulaitteessa vatsat
3x8

Partner Workout - For Time
1600 Meter Run
30 Power Cleans @60/43kg
10 wall walk
2000m Row
20 Power Cleans @80/52kg
10 wall walk
4000m Bike
10 Power Cleans @90/60kg
10 wall walk

*One person works. Split as needed.
- TIME CAP = 35:00
- Class may mix the order of the machines to avoid using all the equipment.