EMOM10:
WOD: 10-18 wb
EASY: 8-14 wb

Result. Total reps completed.

Kyykky 2x5x75%

Penkki 3x3x75%

Etukyykky 3x1 (noin 85% etukyykyn maximista)

SitUps 5x10

7x7 Strict Pull-ups
- Rest 1:30 btw sets
- Must be unbroken sets!!! Use bands if needed.

BikeErg Intervals:
5 Min Easy, 4 Min Mod (80-85 RPM)
4 Min Easy, 4 Min Mod (85 RPM)
4 Min Easy, 3 Min Hard (85-90 RPM)
3 Min Easy, 3 Min Hard (90 RPM)
3 Min Easy, 2 Min Harder (90-95 RPM)
2 Min Easy, 2 Min Harder (95 RPM)
2 Min Easy, 1 Min Hardest (95-100 RPM)
1 Min Easy, 1 Min Hardest (100 RPM)

1 Strict Pull up
1 Kipping pull up
1 strict hspu
1 kipping hspu
2 strict pull up
2 kipping pull up
2 strict hspu
2 kipping hspu
3 strict pull up
3 kipping pull up
3 strict hspu
3 kipping hspu
*after 3+3 start 1+1
*Scale to banded pull ups or tempo ring row + ring row , dual kb strict press + dual kb push press

6 rounds for time:
6+6 s.a. db hang power clean
12 push up

TC 9.

MEDIUM HEAVY WEEK 5/13

WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

5x SUPERMAN & CHILD POSE

5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

5x SUPERMAN & CHILD POSE

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2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

2x 5 RDL + 5 BS
3 PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3 SNATCH PULL to PWR position
3 SNATCH HIGH PULL *first reps full foot

3 TALL MUSCLE SNATCH
3 TALL SNATCH
3 HIP SNATCH
3 NINJA SNATCH

3 SLOW MOTION SNATCH
PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 1min

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BLOCK SNATCH *bb below knee
2@80%, 1@83%, 1@85%, 2@80%, 1@83%, 1@85% pal 2min

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DEFICIT SNATCH HIGH PULL *first reps full foot
2x5@85% sn-% pal 2min

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BACK SQUAT + JERK RACK SUPPORT 6-10sec
3[3+1]@80% pal 2min

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SHOULDER PRESS + PUSH PRESS
3[2+3]@up to 40-45% jerk-% pal 2-3min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-30 WINDSHIELD WIPER
30sec PLANK w/ WEIGHT
8@weight 1-LEG GLUTE BRIDGE

MEDIUM HEAVY WEEK 5/13

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

5x CAT COW & DOWNWARD FACING DOG & LIZARD & WIDE LEGGED FORWARD BEND TWIST POSE & WARRIOR I & STANDING YOGA SEAL *one side

10x SIDE STEP PLANK

5x CAT COW & DOWNWARD FACING DOG & LIZARD & WIDE LEGGED FORWARD BEND TWIST POSE & WARRIOR I & STANDING YOGA SEAL *one side

10x SIDE STEP PLANK

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2x 5 ARM FRONT RACK ELBOW ROTATION + 10 RDL

3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

2+2 STEPPING SPLIT JERK
2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
3+3 REBOUND JERK
2+2 GMS SPLIT JERK DROP

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HIP SNATCH + SNATCH BALANCE + OHS
2+2+2@up to 50% sn-% pal 1min

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SNATCH
1@60%, 1@70%, 1@75% 1@80%, 1@85% pal 1min

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CLEAN + JERK
1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85% jerk-% pal 2min

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CLEAN PULL *first reps full foot
4x5@85% jerk-% pal 2min

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BACK SQUAT JUMP
3x5@up to ~30% bs-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

30-60 TOE TAPS
10@DB HAMMER CURL
10@weight BACK RAISE

4 rounds rowing
100m all out
300m easy

🍔🍟🍕🌭🌮
AMRAP 15:
20 G2OH
20 Hyppy tangon yli
20 Burpee
20 Hyppy tangon yli

TAPSA
8x20s on 10s OFF
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