CLEAN + JERKS

1-2-3-4-5-5-4-3-2-1 reps

Choose load (50%-70% of maximum) and stick with that weight through all rounds. Rest as needed between rounds.

With a running clock complete (30) Clean and Jerks for time. Power Cleans or Full Cleans are acceptable. You may re-set after the Clean, or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing. Power / Push Jerks or Split Jerks are acceptable.

Snatch

Warm up
Row 2 min easy pace

Emom 3
4/6 cal row
3 burpees over rower
Aim to rest at least 30sec every round

Barbell warm up & technique
- Form & Snatch DL
- Shrug & pull
- Muscle snatch
- Pull & Receive

Emom 8 @20-40% (Snatch 1RM)
1 muscle Snatch
2 hang power snatch
3 Overhead squat

E2mom 10 @ 45-65%
1 Hang power Snatch
1 Power Snatch
Regrip
1 Squat Snatch

E3mom 30 @70%->
1 Power Snatch until fail.
Drop 30% and continue with
1 Squat Snatch

On singles aim to receive the bar as high as possible and to transition into squat snatch without failing.

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

4-6rounds:
6min bike
4min run / or echo

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Every 3 min x 3:
Max ub strict chin-ups / inverted row
Max ub L-sit hold on DBs / Tucked hold ( use box in support position for scaling)
Max ub arch rocks / Arch hold

For time with or without a partner.
Both do all the reps

1 Run

2 MU/C2B / pull up

3 (s)HSPU

4 Goblet squat 24/32kg

5 KB swing 24/32kg

6 WB
7 HS Walk

8 Pistol squat

9 T2B

10 cal Row

11 (ring) dips

12 echo bike

Time cap 45min

Front squat

Build to heavy 2 (H2) @ 2 RIR
+
1-2 x 4 @ 85-90%H2 (2 RIR)

KUNTOHARJOITUS

Parin kanssa niin monta toistoa kuin mahdollista.

Kolme kierrosta, 2:00 min töitä / :15s lepoa:
1) Cal pyörä
2) Boxille askellus / Box hyppy alas askeltaen
3) Cal hiihto
4) Käsipainotempaus vuorokäsin
5) Cal soutu
6) Wall ball heitot
7) Lepo

"You go, I go" eli vain toinen parista voi kerrallan työskennellä.

Harjoituksen tavoitteena on parin kanssa saada kolmen kierroksen aikana kasaan niin monta toistoa kuin mahdollista. Parit työskentelevät vuorotellen siten, että toinen tekee töitä ja toinen lepää. Vuoroja saa vaihtaa mielen mukaan.

Harjoitus toimii hyvänä joulun jälkeisenä "tasaavana" jumppana. Valitse siis sellainen vauhti, joka tuntuu sinusta itsestäsi sopivalta ja anna palaa!

Echo sprints:

E2MOM x 4-5rounds:

20s ECHO SPINTS

• remaining time cooldown pace echo or c2bike

TARGET FAST BUT NOT ALL OUT!! / KIIHTYVÄ TAHTI, VIIIMEISET VEDOT SAA OLLA HAASTAVIA

In teams of 2 for 60 rounds:
5 wall balls 9/6 kg
3 HSPU
1 power clean 60/40 kg

Alternate full rounds.

4 intervals, alternate A1/A2

A1. In a 8:00 window

21/15 (cal) Row
15 Thrusters 60/42,5kg
9 Chest-to-bar pull-ups
+
BikeErg @ 98-102%FTP20 for the remaining time

A2. In a 8:00 window

21/15 (cal) BikeErg
15 Chest-to-bar pull-ups
9 Thrusters 60/42,5kg
+
Row @ 5km pace for the remaining time

– Rest* 4:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

Weight options. You should be able to do all sets unbroken

Thruster. 43/30kg, 52.5/35kg