5x 2 snatch balance + 3 ohs (3s pause)

LIGHT-MAXIMAL WEEK 9/10

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WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
6+6 LEG PULL FRONT & 6+6 CHILD POSE with TWIST modifications
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
12 SHOULDER TAP IN PIKE

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video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: LEG PULL FRONT

video: CHILD POSE with TWIST modifications

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

video: SHOULDER TAP IN PIKE

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 3@50%, 3@60%, 3@70%, 3@75%, 2x3@80%, rest 2min

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NINJA CLEAN from POWER POSITION + JERK DRIVE + SPLIT JERK *both side 1+1
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 2x2[1+1]@80% rest btw sets 2min

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FRONT SQUAT + JERK DRIVE
*jerk drive: Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip and drive exactly as you do for a jerk. As you reach the top of the drive, pull the head back and use the arms to push the bar up off the shoulders just as you would in this phase of a jerk.
3+1-3@65-70%, rest btw sets 2min

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CLEAN PULL *full foot
2x1@100% jerk-%, rest btw sets 2min

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video: JERK DRIVE

Perform 3 sets of 5 reps of Lunges, alternating legs and performing 5 reps for each leg.

3 kierrosta aikaa vastaan parin kanssa:

• 30 wall-ball 3m (N 6kg / M 9kg)
• 30 sdhp (N 25kg / M 35kg)
• 30 boksihyppy (N 40cm / M 50cm)
• 30 push press (N 25kg / M 35kg)
• 30cal soutu
• 30 etunojapunnerrus
• 10 takakyykky (kehonpaino)

Vaihdot aina viiden toiston välein.

4 x AMRAP 2

4 bmu / scaled 6 pull up
12 wallball 30/20lb.
max calories echo

rest 2min between sets

Target every round faster than previous/ Go fast, not all out!!

1@climb to the maximum of the day, rest btw sets 3-4min
*lähestyminen esim.
3@50%, 3@60% 3@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3x1@100%-100+%

EMOM 32
-Row
-SkiErg
-Echo Bike
-Rest

2 kierrosta

6 min töitä
Soutu/pyörä tasainen tahti
2 min tauko

6 min töitä
6 maastaveto yhdellä KP:lla
6 rinnalleveto riipusta
6 työntö
6 Ilmakyykky
2 min tauko

6 min töitä
30 naruhyppy
20 istumaannosu
10 yleisliike
2 min lepo

5 sets of Power Snatches
Set 1: 3 @60%
Set 2: 3 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 2 @80%
- Rest 2min btw sets

5 sets of Pause Hang Power Snatches
Set 1: 3 @50% 1RM Power Snatch
Set 2: 3 @55%
Set 3: 3 @60%
Set 4: 2 @65%
Set 5: 2 @70%
- Pause 5sec on top of knee
- Rest 2min btw sets