5x 2 snatch balance + 2 Ohs
(75-85% of snatch 1rm)

A1) Weighted dip 5x2x60%
A2) Ring push ups 5x10

AMRAP 30 in teams of 2:
150 Wall balls @9/6kg
150 Single arm KB Cl & Jerk @24/16kg ( change side as you wish)
150 Calorie Row/Ski/Bike
*One person works at a time - split as needed.
GOAL: 1+round"

Tankohypyt 3x3 (noin 20%)

Kyykky 3x3x50%
-viimeinen toisto: 3s stoppi

Polviennostot rintaan maaten 3x15

Sivutaivutukset 3x15 / käsi

Squat Snatch

5x3

70-80% 1 RM Snatch

MODERATE WEEK 3/15

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

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10 HAND SUPPORT 90/90 HIP SWITCH or 90/90 HIP SWITCH w/ HIP EXTENSION
10 DEADBUG PULLOVER w/ weight
20m 1-ARM OH LUNGE w/ LEG RAISE, KB/DB
6+6 HALF KNEELING WINDMILL to ELBOW w/ weight

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2x 5 1-ARM FRONT RACK ELBOW ROTATION

2x 3-POSITION SNATCH *floor + below knee + hip
2x 3 SN PUSH PRESS + 3 OHS + 3 PRESSING SN BALANCE
2x 3 SN DROP + 3 HEAVING SN BALANCE
2x 3 DIP DRIVE *sn grip btn + 3 SQUAT DOWN *foot work with bb btn + 3 [1+1] DIP DRIVE + DIP CATCH *sn balance

2x 3-POSITION CLEAN *floor + below knee + hip
2x 3 PUSH PRESS + 3+3 SPLIT JERK + 3 POWER JERK + 3 SQUAT JERK
3+3 STEPPING SPLIT JERK

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH + SNATCH BALANCE + OHS
3[1+3+3]@50-60% sn-% pal 2min
*HOX!! Saksiin tempaajat tekee balancen ja ohs saksiin ja muutoin jos liikkuvuus rajoittaa vauhdissa kyykkyyn allemenon tehdään SNATCH BALANCEn tilalle SNATCH PUSH PRESS + OHS siihen syvyyteen mikä tulee kivuitta!

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SNATCH BALANCE + OHS tai SNATCH PUSH PRESS + OHS
3[3+3]@70% sn-% pal 2min

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SNATCH
3x2@80% pal 2min

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CLEAN + SPLIT JERK
3[1+1]@75-80% pal 2min

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SNATCH LIFT OFF + SNATCH PULL to HIP + SNATCH PULL
3[2+3+1]@68% sn-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

12 BENCH DIP, BW/+WEIGHT
10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
6 SEAL ROW BENCH *sn-grip
10 SCAPULA PULL UP

Rest day - what did you do?

Päivä 18

A.1)Tall clean+ stepping jerk balance 5×3+3

B.1) Clean & jerk
60%/2+2 70%/2+2 80%/2+1 85%/2+1 90%/1+1 85%/2+1

C.1) Clean high pull 3×4@80%

D.1) Push press
50%×3 60%×3 65%×3 70%/3×3

Five sets of 3's Stiff-legged Deadlifts