A) Deficit deadlift 3 x 6 @60-70% 1rm

5 min EMOM
5 hang power cleans 70kg/50kg
1 min rest
5 min AMRAP
8 thrusters 40kg/30kg
16 kb snatches, alternating 24kg/16kg

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.
2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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6x every 90s.
Snatch complex

high hang snatch
+
snatch balance
+
OHS

@65-70 %

500m row/ski
then 3 rounds of
20 band pull appart
7 DB bend over row e/s
7 1-arm KB RDL (have the weight outside of your body) e/s

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Deadlift

5x6 75% of 1RM

For time :

Bike 3000/2800m
Run 1500m
Bike 3000/2800m

EMOM 12

1 min : 5 TnG power Clean 60/42,5kg (Teens 50/35kg)
2 min : 2-4 RMU (Unbroken)
3 min : 25 Du (Fast)

Warm Up 3 Rounds:

10 Pull Apart
7 Push Ups
5 False Grip Ring Pull Ups
500/450m Bike

complex:
5 x 1+1+1
1 high hang power clean + 1 hang clean + 1 low hang clean

accessory:
3 x 3 deficit clean segment pull
-> after each set w/ 2x kb
10s side to side bends
10s back & forth bends
10s circles

A) Core activation
For abs, back muscles and both sides:
• 10 small upper body lifts + 10 s hold
• 10 small leg lifts + 10 s hold
• 10 simultaneous small upper body and leg lifts + 10 s hold

B) Backbend exercises
• 5 x Cobra up and down (with muscles as much as possible)
• 8 x Dynamic back bend lifts
• Puppy pose, chest to the floor
• Puppy pose (with block under chin)
• 1 min Hip flexor/quad stretch heel near glute + 1 min Hip flexor stretching heel away from glute + gentle back bend for 3 breaths (both sides, worse first)
• 3 x Camel pose reach per side
• 2 x Bridge reach/turn per side
• 3 x Bridge with straight hands either pushing chest towards the wall (advanced) or legs on sofa (easy)

C) Post-stretching core strength
For abs, back muscles and both sides:
• 10 x Hollow rocks

8 Rounds For time:
Round 1: 2 Power Snatches @65% + 4 Back Squats @70%
Round 2: 2 Power Snatches @65% + 4 Back Squats @70%
Round 3: 2 Power Snatches @70% + 4 Back Squats @75%
Round 4: 2 Power Snatches @70% + 4 Back Squats @75%
Round 5: 2 Power Snatches @75% + 2 Back Squats @80%
Round 6: 2 Power Snatches @75% + 2 Back Squats @80%
Round 7: 1 Power Snatches @80% + 2 Back Squats @85%
Round 8: 1 Power Snatches @80% + 2 Back Squats @85%
Btw each round 400m Run.
Machine subs:
29/22cal Row / Ski
20/18cal Assault Bike
300m Skillmill Run