Tempaus kahvakuulalla/käsipainolla 3x10 / käsi

Stoppi-kyykky 3x3 (40-47,5-55%)

Kyykky 5x65%, 3x75%, 3x1 (85-90-95%)

Jalkanostot maaten 5x15
-pitkä liikerata

WARM-UP

10:00 minutes or 3 rounds:
:45s row or bike
10 Upright row
8 Overhead squats
6 Snatch grip behind the neck sotts press.
4 Hang squat snatches
20 Flutter kicks

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SNATCH

Primer:
3-5 sets of "3-position snatch"
- Above knee, below knee, floor
- Pause at knee on each lift.
- You choose the weights, but focus on good mechanics

Worksets:
Every minute on the minute for 12:00 minutes of:
Power snatch + Hang power snatch @ 65%

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CLEAN AND JERK

Primer:
Clean pull + Hang power clean + Power clean + Push jerk
3-5 sets of (1+1+1+2).
- Pause at catch on each lift
- You choose the weights, but focus on good mechanics

Worksets:


Every minute on the minute for 12:00 minutes of:
2 x (1+1) Power clean + Power jerk @ 65.%

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STRENGTH

Snatch grip behind the neck sotts press, 3-4 x 8-12

Front squats


5 x 5 @ 65%
2-3s pause at bottom.
Lift every 2:00

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(OPTIONAL) BONUS

Core:

Accumulate total of 60 back extensions on GHD. Split anyhow

Conditioning:

For time:
30-20-10 reps of
Calories bike erg
Kettlebell swings 24/16kg
Wallball shots 20/14lb

2min on - 2min off x5:
9 hang power clean
6 v-up
3 lateral bar over burpee
Rx: 60 / 40

Start all intervals from the top
Result: total reps completed.

A,
EMOM 10
1 snatch balance
1 ohs with 3” pause at bottom
1 ohs regular

• use same weight across all sets
• Bar taken from floor !
• Scaling : only ohs practice ,

B,
Partner wod
2 mins work/ 1 mins rest x 6 sets

a)
30” unbroken hang power snatches / person
- relay style
- Fast change
- Goal : 10+ reps /person/30”

b)
30” unbroken ohs / person
- relay style
- Fast change
- Goal : 10+reps /person/30”
Weight @35/25kg
Alternate “a” & “b” (3 sets each )

ROW 3x400m with 2 min rest

5-7 sets of:
1 Power Clean + 1 Push Jerk + 1 Split Jerk

Sets 1-2: @70% 1RM Clean & Jerk
Sets 3-4: @75%
Sets 5-7: @80%

Penkki 2x2x85%

Kyykky 3x1x80%

Ojentajat käsipainoilla 5x8-12

Päivä 8

A.1) Muscle snatch (No contact)+ohs w/10.sec pause atg 5×3+1

B.1) Snatch
50%×2 60%×2 70%×2 80%×2 85%×2 90%×1

C.1) Power clean
50%×2 60%×2 65%×2 70%×2×2

D.1) Back squat w/ 1rep 3.sec pause atg
60%×3 70%×3 80%×3 85%×2 80%×3

E.1) Clean deadlift w/pause @ 2cm off the floor
80%×3 85%×3 90%×2×2

4×
F.1) Strict press ×4
F.2) Single arm dumbell row×10

Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.

Grip Strenght
Dumbbel head Pinch Hold 3x30/30s @5-7.5/7.5-10kg
then
3x20/20 forearm supported wrist extension @very light
weight.
tai jos et ole salilla niin tee omavalintainen grippitreeni mielikuvista
käyttäen.

FOR TIME:
60 abmat sit ups
50 db snatch @22/14kg
40 box jump overs
30 pull ups
20 goblet squats @22/14kg
10 chest to bars

tc: 18min