Snatch

Segment snatch (pause @ at the knee) – 3 x 3 @ 65+%, go every 1:30-2:00

-15min kipping pull-ups drills

6x4 mins AMRAP / 2 mins REST
Alternate A&B

A:
12/9 cal row
12 alt. DB Hang CL&Jerk @ 22,5/15kg
12 abmat sit up
12 goblet squat

B:
200m run
20m sandbag carry ( anyhow) @45/30kg
20 double under
20 USA swing@24/16kg

MODERATE-MAXIMAL WEEK 18/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side DEAD BUG with PLATE PULLOVER *pidä alaselkä koko liikkeen ajan lattiassa

10×/side CLAMSHELL SIDE PLANK HIP THRUST

5×/side GOBLET SQUAT to SIDE STEP SQUAT

20× FOREAM PLANK Alternating KNEE TAPS *pehmeä kontakti polvella lattiaan

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Dead Bug with Plate Pull Over

video: Clamshell Side Plank Hip Thrust 2:23

video: Goblet Squat To Side Step Squat

video: Foream Plank Alt Knee Taps

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MUSCLE SNATCH + OHS + TALL SNATCH + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest 2min

SNATCH
2×3@barbell, 3×1@70-75%, sn-%, rest 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2@barbell, rest 2min

CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 2×2× 1+1@70-75%, jerk-%, rest 2min

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BACK SQUAT
1@up to 80%, 2×2@80%, rest 2min

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CLEAN PULL *use straps
3×1@85%, jerk-%, rest 2-3min

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BOX JUMP
3×5, rest 2-3min

Tempaus

-10 kipping leg raise
-15 Rus.KBS 24-32kg/ 20-28kg
-10 kipping leg raise
-15 wall balls 9/6kg

TC 12

STRENGTH

Every 2:00 x 5 sets
8 Back Squat

WOD

EMOM 12'
1: 10 Shuttle Run (2x10m)
2: 8 KB Sumo Deadlift High Pull + 8 Goblet Squat @16/12kg
3: 8 Ring Row + 8 Box Push up

Rx+:
Kettlebell @24/16kg
Kipping Pull-up + Push up

ACCESSORY

3 rounds of:
8/8 Reverse Lunge to March
25/25s B-stance Glute Bridge Hold

Ronja Tuhkanen

Köysikiipeily
Kippi hspu

EMOM 10 ( Amrap ) Work 0:40 / Rest 0:20

Odd : Wallball Shots
Even : Kettlebell Swing 24/16kg

A)
15min amrap YGIG
30 Cal
24m Burpee boardjump
RPE 7-8

B)
4 kierrosta
200m juoksu/kone
10 Mave 65/45 kg
6+6 Askelkyykky
100m Farmarikävely (1 paino)
RPE 8-9

C)
Jähy
3 min kone tai hölkkä
Venytellään:
Pohkeet ja lonkat
RPE 3-4