Päivän harjoituksessa harjoitellaan tempausta ja ylöstyöntöä periaatelähtöisesti.

A) Snatch EMOM

EMOM for 9 minutes of:
1 ) 1 x 62%
2) 1 x 65%
3) 1 x 68%

B) Power clean & push jerk EMOM

EMOM for 9 minutes of: 1 Power clean + 1 Push jerk @ 65%

3 - 4 rounds:
Pall of press x 12 - 16 both side
Side plank rotation 12 - 16 (right)
Power wheel 12 - 16 (knee position)
Side plank rotation 12 - 16 (left)

3-5 Rounds for Quality
10 Weighted Get-ups
15/side Side Plank Lifts
10/side Fourlegd KneeToElbows
25/side Chinnies

Rest as needed between rounds

Warm Up with Air Bike
3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
then
2 times with barbell through this :
3 muscle snatch + 3 hang power snatch +3 snatch gripp pp behind neck + 3 sots press
rest 30s bwn
3 muscle clean+ 3 hang power clean +3 front squat + 3 press + 3 sotts press

rest 30s bwn

Weightlifting
3 sets
muscle snatch + power snatch + hang snatch @35-50%
3 sets
power snatch + snatch balance + hang squat snach @50-60%
3 sets
Power clean + push press + hang squat clean + split jerk @40-50%
rest 1-1.5 min bwn
3 sets
power clean + split jerk + hang squat clean + split jerk @60-70%
rest 1-1.5 min bwn

Accessory Work 1
3 sets
30-50 double unders
6-12 toes to bars
8+8 single arm db oh lunges
rest 2 min bwn sets

Accessory Work 2
2 sets
:30-60 Active Bar Hang
:30-60 HS Hold
:30 Side Plank R/L
rest 2 min

Cool down
Some overall streching for few minutes, nothing deep streches.

Superset x 3 rounds

Double Dumbbell Sumo Deadlift x 8-10*
Rest 60s
Dumbbell Floor Press in Bridge x 8-10
Rest 60s

*Go light if you did the Open!

In 15 min:
Build to days heavy 1 rep Snatch

In 15 min:
Build to days heavy 1 rep Snatch Balance

In 15 min:
Build to days heavy 1 rep OHS

TBT ON 3.3.22

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:

Deadlifts
Bar-facing burbees

102/70kg

TC: 10min