5 Sets Of @ Light Weight

Clean High Pull + Muscle Clean + Power Clean

EMOM´20 (5 rounds)
1) one round of Cindy
2) 10-15 power clean @45/35kg
3) max reps double under/single under
4) rest

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One round of Cindy:
5 pull ups
10 push ups
15 air squats

Rest day - what did you do?

AMRAP 7:
7 box jumps (61/76 cm)
7 chest-to-bar pull-ups

Scaled WOD
AMRAP 7:
7 box jumps (41/51 cm)
7 ring rows

Complete 1 Unbroken Set For Reps.

• If Cannot Complete 10+ Unbroken reps, Use Band

Shoulder Press

5-4-3-2-1

Send Off 2:30

MEDIUM WEEK 2/9

WARM UP kesto yht. n.15min

1-2 rounds

2x OH HALF KNEELING FRONT LEG - 3x FORWARD & 3x45° & 3x90° *plate, both side

3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side

1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *kantapää lattiassa, both side

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2x 5+5 1-ARM BACK RACK ELBOW ROTATION + 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

1-2x 3 RDL + 3 SN PULL to PWR pos. *pause at the knee + 3 REVERSE SN PULL *close eyes + 3 PANDA PULL

3 HIP SN BAL *slowly & on the toes & 3s pause sq pos.

3 HIP SN BAL *on the toes & 3s pause sq pos.

3 slow TALL SN *3s pause sq pos. + 3 TALL SN *3s pause sq pos.

PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor + SNATCH 4-pos. *hip & abv kn & blw kn & floor

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HIP SNATCH PANDA PULL + HIP SNATCH *same speed
3x2[1+2]@BB pal 1min

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SNATCH PANDA PULL + pause POWER SNATCH + SNATCH BALANCE *pause vastaanotossa
4[1+1+1]@70% sn-% pal 2min

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BACK SQUAT + 5x DEPTH BOX JUMP *bs warm up 2-3 sets: 3+3+3 narrow-normal-wide stance, hypyn vastaanotto suorinjaloin
3x2@90% pal 2-3min

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WL BEGINNERS week 1/4

2 rounds:
10 AIR SQUAT
10 RDL *sn grip
10 OHS

SNATCH DROP
3x4@BB pal 2min

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SNATCH PULL*full foot
4x3@RPE8 *2 quality reps reverse pal 2min

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SNATCH
5x2@RPE8 *2 quality reps reverse pal 2min

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BOX JUMPS
5x3 pal 2min

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REVERSE HYPER
2x10 pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

10 DB TRICEPS EXTENSIONS from the floor & MAX REPS PUSH UP *penkkiotteen leveys

5@RPE9 HIP THRUST, BB+WEIGHT

8+8 PLANK BANDED CRUNCH *viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa

Warm- up Easy Swim 200m

Main Swim:

1000m

Rest 5 minutes.

8 x 25m Fast
Rest 1:00 Between

Cool Down 200m

EMOM 15:
1.min 1-4 Bar MU/1-6 pull up
2.min 30 DU, rest of time burpee
3.min rest

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
:45 bike + :45 ski erg
5 barbell power snatches
5+5 lunge elbow to floor strech
5 up downs
10 box jump overs, step down.
- cllimb to power snatch weight and test 2-4 reps of bbjo 2 times during climbing on snatch

Metcon
For time
9-6-3 reps of
Power Snatch @70-75% of 1rm snatch
Burpee box jump/step overs @60/75cm or masters 50/60cm
We go one set and hard!

rest as needed before Front squats

Strenght
Front Squat
5-4-3-2-1 reps, build to heavy single for the day
time cap 15 minutes, rest as needed bwn sets.
Huom, tavoite n.90% of all time pr. toistovaraa 1-2 reps. n 8-12% enemmän kun viime viikon pause squat.

Cool down
2-3 min light cardio
venyttelyt etu/sisäreidet ja lonkankoukistajat palautteluna 30s about kerrallaan.