For time :

50 Power Snatch 42,5/30kg
30 Bar Facing Burpees
1000/800m Row

TC 15

• Lets see if can hold on for some bigger sets on the barbell today. 2 Sets (35-15), 3 sets ( 25-15-10 ) 4 sets ( 15-15-10-10 or 5 sets. are some possible break up strategies. Lets choose the option that allows for quick breaks.

• Settle in to steady pace on burpees. The shoulders will feel a bit fatigue from the barbell so we can expect the first few burpees to be a little bit on the slower side.

• lets aim to ramp up our speed on the rower every 200m.

Weighted Pull-ups 4 x 4, Send Off 2:30 ( AHAP )

HS Plate Step-ups 4 x 6, Send Off 2:30 ( AHAP )

HS Plate Step-ups belly to wall 4 x 6, Send Off 2:30 ( AHAP )

10min HS Walk Skills.

MODERATE WEEK 4/4

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OMATOIMI LÄMMÖT n. 10-15min

*peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

esim.
peruslämpö: soutu/pyöräly/askelkyykky jne.
avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
aktivoivat: selkä, vatsa, pakarat, takareidet

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PAUSE OHS BALANCE *pause 3sec bottom position
4x3@barbell with banded & weight, rest between sets 2min

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BLOCK POWER SNATCH + SNATCH + OHS *barbell Above Knee
2+2+2@barbell, 4[2+2+2]@up to 65% sn-%, rest between sets 2min

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POWER CLEAN *from Above Knee + CLEAN + SPLIT JERK *both side
1+2+2@barbell, 3[1+2+2]@up to 60% jerk-%, rest between sets 2min

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BACK SQUAT
3x3@RPE8, 2-3 reserve for reps, rest between sets 2min

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SUPERSET: quality

2-3 rounds:

6 SNATCH SOTS PRESS *kyykyssä/matalalla boxilla istuen niskantakaa punnerrus
6 RDL *sn grip
10 CHIN UP *vastaote
3 CONSECUTIVE BROAD JUMPS *tasatassuhyppy, kyykyn kautta

Rest between rounds 2min

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video: CONSECUTIVE BROAD JUMPS

Voima
E2MOM, 4 rounds
6+6 single arm kb/db press

WOD
5 x 1:00 rounds for reps:
5 goblet squat
Max single-unders
– Rest 90s between rounds.

EMOM 20:
Min. 1 | 150-m run/200m row
Min. 2 | 10-15 cal ski
Min. 3 | 2kb clean & jerk max reps
Min. 4 | Rest
– Use two DBs.

Voima
E2MOM, 4 rounds
12 Sumo DL w/kb

WOD
For time:
25-20-15-10-5:
Push-ups (mato/matalatanko)
Box step overs (30/51 cm)
(time cap 16min)

4 Sets Of 8 @ 90% @ 8RM

Send Off 3:00

Power clean + jerk 5x1

Row

3 x 2000m. Rest 2:00 between each set.

Target pace 0- + 5 sec 5k.

Total Time and avg each set.