A,
Hang Squat Clean
10 Minutes on technique and adding weight each set if form permits. Perform sets of 2-3 reps

B,
Conventional Deadlift against a band
10-8-6-4-2+. Rest 2:00
– Goal: Heavy 2+ (AMRAP) set is to perform 2-5 reps with a heavy load.
– Option: 6 x 4 at the same weight, focusing on technique.

6 Sets Of 3 Position Squat Clean (above knee, below knee, floor)
Set 1: @65%
Set 2: @65%
Set 3: @70%
Set 4: @70%
Set 5: @75%
Set 6: @80%
- Rest 2-3min btw sets
- Reset after hang cleans, no tng.

4 rnds, 20s. each, 10s. rest b/w
negative handstand
high bar pull down with a band
Banded step back lunge L
Banded step back lunge R

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Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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5x every 1:30
1 snatch high pull
+
1 high hang snatch
+
1 low hang (below knee) snatch
@ 75-80%

• etsi 3 toiston maksimi
• selkäkulma ei saa mennä vaakatasoon, vaan jätetään 5-10astetta vajaaksi.
• polvet eivät saa olla lukossa

WOD prep
3 rounds
5 wallballs
2 power clean (increasing in weight each round)
2 squat clean
5 box step ups

12:00 AMRAP
30 wallballs
2 squat cleans 155/115
30 box jumps
2 power cleans

4-5 Sets every 3min or every 3.30min:
50 DU
20 Wall ball
15 T2B
Jokaisen kierroksen jälkeen pitää jäädä vähintään 1min lepoa. Skaalaa toistoja tarvittaessa. Lisää yksi kierros viime viikkoon jos mahdollista.
RPE 3-3,5

RPE1 PK @60-70%
RPE2 VK1 @70-80%
RPE3 VK2 @80-90%
RPE4 Maksimikestävyys @90-100%

Up to 3 rep daily max in 15min. V.1-2 (Daily max = päivän TEKNINEN maximi)
Cluster sets:
4 x (3+3) V.0-1 (0-1 toistoa varastoon)
30sec rest between 3+3 and 2.30min rest between sets.

Huom!
Pyri lisämään painoa viime viikkoon 2,5kg-5kg.

Warm up: 2 rounds
10/10 Bulgarian split squat
5-10 Banded pull apart with 5sec hold
10 Alt. Cossack squat
15/15m One arm farmers carry
10 Banded press BTN with snatch grip
8 Box jump

Barbell warm up:
2 x 5 Narrow grip OHS
2 x 5 High hang muscle snatch
2 x 5 Slow tall muscle snatch
2 x 3-5 Slow hang squat snatch ( ajatuksella "vedä itseäsi tangon alle")
2 x 5 Snatch balance
2 x 3 Hang squat snatch

Squat snatch:
Lähtö pukeilta/korotettuna polven päältä.
3 x 3 @75-80% R.2
2 x 2 @82,5-87,5% R.2-3min
Pidä toistot teknisenä!

Every 30sec x 10
1 Squat snatch @70-75%
Jokainen toisto pitää olla samanlainen.

1A) T2B 3x10
1B) Ring dip 3x10

3x
5 bulgarian split squat e/s
7 ring row
10 dead bug

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Front Squat
3 sets 10 reps
2 min rest b/w sets
choose weight so you're able to leave 1-2 reps in the tank
next week you'll have 12 reps.