Juhannuksen rastispecial

2-3 rounds

15 banded pull apart
12 cyclist squat
9+9 suitcase deadlift

30min amrap
30cal Ergo
40 ring row
40 2DB thruster
30cal Ergo
30 ring row
30 2DB thruster
15 cal ergo
20 ring row
20 2DB thruster
15cal ergo
10 ring row
10 2DB thruster
* -kevyet painot ja pitkiä sarjoja*

Voima
E3MOM, 4 rounds
8-12 shoulder press (barbell)

WOD
16min EMOM
1.min 6-10 slam ball
2.min 6-10 push press (barbell)
3.min 6-12cal ergo
4.min rest

20min for Load and Quality

10/10 Gorilla Rows
15 Banded Triceps Extensions
10/10 Biceps Curls
10/10 Curtsy Squats

WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK

Primer:
Power clean + Clean + 2 Split jerks
Climb up to workset weight.

Worksets:
Clan and jerk, 4 x 2x(1+1) @ 90-92%%
Rest 2:00 min between sets

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SNATCH

Primer:
Snatch pull + Hang snatch
Climb up to workset weight

Hang snatch,
3-5 x 1 @ 93-95%
Lift every 2:00 min.

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STRENGTH

Hatch, week 11 day 2

Back squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

Front squat,
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

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(OPTIONAL) BONUS

Strict press,
4 x 3 @ RPE 9

1-Arm meadow row,
4 x 12/12 @ RPE 9

Core:

3 Rounds of:
20 Wipers with dumbbells in lockout
15 Hip extensions with 5s pause every 5 rep (5 hip extensions + 5s pause at top)
1:00 min sandbag bearhug hold
Rest 1-2 minutes between rounds

Five sets of threes

2 rounds
2 min cardio machine
20m bear crawl + 6-8 burpees
5 muscle snatch + 5 snatch grip push press behind neck + 5 ohs
:20-30 Side Plank Hold R/L

Strenght
Flat Foot Snatch 3x3reps@light weight
Slow snatch + snatch 4x2+2reps@medium weight
Snatches can be power or squat
Overhead Squats 4x4reps
rest 1.5-2 min bwn sets

Accessory Work
3-4 sets
8-12 push ups + 16-24 mountain climbers
rest 1 min

EMOM 16

1 minute : 13/11 Cal Bike
2 minute : 5 + 5 One Arm OHS ( KB or DB )
3 minute : 200m Run
4 minute : 0:40 Plank Hold