WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH
Primer:
5 x (Snatch pull + Low hang snatch + Snatch balance). Climbing weight.

Worksets:
Every minute on the minute for 12:00 minutes of:
1) 1 Snatch @ 58%
2) 1 Snatch @ 63%
3) 1 Snatch @ 68%

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CLEAN AND JERK
Primer:
5 x (Clean pull + Low hang clean + Jerk). Climbing weight.

Worksets:
Every minute on the minute for 12:00 minutes of: 2 x (1+1) Power clean & Power jerk @ 68%

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 6
Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
3 x 5 @ RPE 6

Snatch grip bent over row,
3 x 8 @ RPE 6

Core:
3 Rounds of:
1:00 min plank
15+15 Sideplank hip touches
Rest 1:00 min between rounds.

30s on / 30s off for 5 rounds for quality:
a) pistol squat / band assisted pistol / pistol to box / foot-behind ankle s.l. squat
b) strict t2b / knees to chest / toes to rack
c) push up
d) DU
e) rest

Huomioita: Ei tarvitse tehdä yhtä pitkää sarjaa koko työajan läpi vaan voit pilkkoa osiin.

1-2x
1x 800m
1x 600m
1x 400m
1x 200m

-90s palautus matkojen välissä, 3-5min palautus kierrosten välissä.

Chest Supported Dumbbell Row

6 x 6

Go Every 2:30

AMRAP x 7 MINUTES
Cal Row/Bike/Ski
Rest 3:00
AMRAP x 7 MINUTES
6 Push-Ups
8 Alt. Lunges
15m/15m Single Arm Farmer Walk @ heavy
Rest 3:00
AMRAP x 7 MINUTES
Cal Row/Bike/Ski

• RPE 8

Partner Workout
Amrap 16 mins
2 rope climb
4 wall walk (best effort)
8 cal row
16 alt. Dumbell lunge (8/8) @2x22,5/15kg
32 double under

Complete waterfall style , so P1 completes rope climb , P2 wall walk, then P1 cal row and P2 lunges and so on.

Rest 3 mins

Every 3 mins x 4 sets
20 syncro alt. Hang snatch @22,5/15kg
10 syncro goblet squat
5 syncro dumbell burpee

Front Foot Elevated Lunge ( Barbell on back )

5 x ( 5 + 5 )

Go Every 3:00

12-17-22
Elevated frog hip ups
Banded 90 shoulder external rotations

3 rounds
6+6 plank to side plank
20 alt. Barbell curtsy squats

3 rounds
15+15 seated banded upperbody rotations
6+6 side lying shoulder rotations

Maastaveto 3x6x60%, 1x70%, 1x80%

Sumo high pull 4x15
-kahvakuulalla

Pystypunnerrus 5x10
-noin 40%

Yhden käden kulmasoutu 5x20 / käsi
-voit tehdä pystärin ohessa