Työntö
A. Lämmittely (kevyt)
4x 3+3+3
Veto, pysäytyksellä polven alapuolella
Rinnalleveto taskulta
Ylöstyöntö saksiin

B. Työsarja 1 (nousevat painot päivän raskaaseen)
4-5x 1+1+2
Rinnalleveto, pysäytyksellä polven alpuolella
Rinnalleveto
Ylöstyöntö saksiin

C. Työsarja 2 (keskiraskas)
4-5x 2+1
Raaka rinnalleveto, riipusta polven yläpuolelta
Raaka ylöstyöntö

D. Vedot 3x3 (raskas)

3 sets:
10 Barbell Back Extensions, choose weight
5 Bumper Plate Around the World (each way)
10 Heels Elevated Goblet Squats
5 High Box Jumps 80/60cm

10-15min easy pace run or bike PK1-2
.
.
EMOM X 32-30
1) bike
2) 10-15m hs walk / or 2-4 wall walk
3) bike
4) 10-20 GHD sit up / scaled V UP
.
.
10-15min easy pace run or bike PK1-2

OMATOIMI LÄMPPÄ

Amrap 1:
1. Run 300m
2. Row 300m

Amrap 2:
1. Ski 250m
2. Leg raise 10
3. Bicycle Crunch 15

Amrap 3:
1. Sled Pull 15m
2. Assault Bike

Amrap 4:
1. Renegade push up 10
2. Ball over shoulder 10
3. Sit up 10

Amrap 5:
1. Wall Ball (max 100)

2 Rounds (50min):
Work: 4,25min
Rest: 0,75min
RPE 7-8

Bulgarian split squat DB 3x 9+9

SNATCH

Warm up:
3 min Row
30sec easy
20sec moderate
10sec hard

Shoulder & Hip mobility (10min)
T-rotation
Kazak squats
Rubber band passthrough and pull apart.
Samson

Barbell warmup & Technique (15min)
DL & shrug
Muscle snatch
Snatch balance

Pull & receive
Drop & receive from high shrug position

Emom 6min @30-45% (Snatch 1RM)
3 Muscle Snatch
2 Hang squat Snatch
1 Ohs w/ 10sec hold

E2mom 12min @ 50-65%
1 Hang Power Snatch
Regrip
1 Hang Squat Snatch
1 OHS

Hang snatch@70%->
In 20min find heaviest weight of:
1 Hang Snatch

Use most effective hang snatch of your choice.

power clean + squat clean + split jerk
5x1 @moderate weight

7'AMRAP
1 man maker

3 clean & jerk

4 sets:
6 Romanian Deadlifts @50-55% 1RM Deadlift
- Rest 2min btw sets

For time:
5-4-3-2-1
Rope Climbs 4m
100-80-60-40-20
DU

DEFICIT DEADLIFT

5x3
Every 90s

jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina