Snatch

1 x 80%, 1 x 83%, 1 x 85%, 1 x 87%, 1 x 90%

Clean & Jerk

1 + 1 x 80%, 1 + 1 x 83%, 1 + 1 x 85%, 1 + 1 x 87%, 1 + 1 x 90%

Back Squat

5 x 3 x 85%

6 sets of Power Snatch + Snatch
Set 1: 2+2 @65% of 1RM Power Snatch
Set 2: 2+1 @70%
Set 3: 2+1 @70%
Set 4: 1+1 @72%
Set 5: 1+1 @75%
Set 6: 1+1 @75%
- Rest 2-3min btw sets

In 20min, as many rounds/reps as possible of:
- 250/200m Row
- 250m Skillmill Run
- Rest 1:00

This workout is to test your aerobic conditioning. It's supposed to be hard effort, but try to hold a consistent pace across all intervals. This will give us information about where your paces fall off. So track your information (SPM, paces, times).

Työntö

LÄHESTYMINEN

2-3x1[1+2]@nousu 70%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%)

LAVA 1+1@96-100%, 1+1@101-105%, 1+1@108-110%

Kyykky 3x1x85%

Penkki 3x3x75%

SitUps lisäp 5x10

Banded Facepull-aparts: 2:00 x max reps.
- Goal: 100+, so light and fast.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1 set
50-75 double unders
25 front squats @30/40kg
rest 3 min
1 set
50-75 double unders
25 ohs @30/40kg
rest 3 min
1 sets
50-75 double unders
25 thrusters @30/40kg

1 time through each chipper, goal is unbroken or in 2 sets.
Masters/scaled version can scale the weight down to 25/35kg.
time target on each set is sub 2 minutes.

Part A
5x
-8+8 gorilla row
-8+8 alt. KB press
-10+10 KB side crunch
-20 flutter kicks with KB

Part B
For time:
-50 air squat
-40 KBS
-30 alt. KB snatch
-20 KB OH lunges (10+10)
-10 pike push up

• 45s. Row/Bike + Spider lunge w/ twist
• 45s. Row/Bike + Walk out + Push up
• 45s. Row/Bike + Side squat

• 45s. Row/Bike + Superman hold (alt.)

• 2 rds:
  6-8 Back squat
  6-8 Good morning
  6-8 Lunges

• Mobility...

• Work on: Back squat

Maastaveto 3x1x85%

Hyvää Huomenta istuen 5x10

Reverse Hyper 5x12-20