For time:'

3rounds:

21cal row
15 ttb
9 c&j @60/40kg

TARGET UNDER 7MIN / TIME CAP 9MIN / SCALE REP SCHEME IF NEEDED --> 15-12-9

Laji 1
A) 6min
Buy in: 50 wallball
--> Max cal row

Rest 2min

B)
For Time:
16 box over burbee
32 pull up
16 box over burbee

Rest 45min

Laji 2)
5 min Max Weight
1 clean+
1 jerk +
1 hang clean +
1 jerk

Rest 30min

Laji 3)
For Time:
15 snatch 42,5kg
15 t2b
15 ohs
15 t2b
15 thruster
15 t2b

TC 8min

3 rounds for consistency:
25 shoulder to overhead 40/30 kg
50/40 cal ski, row or bike
25 back squats 40/30 kg
5 min rest between rounds

4 x10 DB Bench Presses
- Rest 1-2min btw sets

Mitä teit?
- Ovikoodi * 300078 *

Gymnastics capacity

– 2 Rounds of AMRAP 2s

1) Rope climbs
2) Double-unders*
3) Wall walks

– Go every 4:00 –

• You can choose double-unders, cross-over DUs or cross-over single-unders Flow. Do max-rep rope climbs in a 2-minute window, rest for 2 minutes, then do the same for double-unders (or cross-overs) and wall walks. Repeat for one more round. Intent. Build and challenge your gymnastics movement capacity. Be a bit more conservative on the 1st round and avoid going to failure. This way you’ll be able to accumulate more total volume across the 2 rounds.

Hang squat snatch

8 – 10 x 5 (TnG) @ 45+%1RM snatch

– Rest as needed between sets –

I*ntent. Work on your technique, balance and rhythm on hang squat snatches. Aim to connect the reps together smoothly, pull under the bar aggressively and make sure you stay in balance through the whole movement.
As always for this kind of work, your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.*

LIGHT WEEK 1/2

---

Voit halutessasi ottaa tällä viikolla edellis viikkojen maksimeita,
mikäli ovat jääneet välistä.

---

omaa lämppää 15min

---

Barbell technique:

CLEAN GRIP RDL + CLEAN GRIP GOOD MORNING PUSH PRESS ON TOES
2x 3+3@barbell, rest btw sets 1-2min

--

SHOULDER PRESS + JERK GRIP OHS
2x 3+3@barbell, rest btw sets 1-2min

--

PRESSING SPLIT JERK + SPLIT JERK *split jerk 2+2
2x 4+4@barbell, rest btw sets 1-2min

--

TALL CLEAN + TALL SPLIT JERK *tall flat footed, jerk 1+1
2x 3+2@barbell, rest btw sets 1-2min

--

CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION *flat footed + CLEAN HIGH PULL from POWER POSITION + CLEAN
*high pull - elbows ups
2x 2+2+2+2@barbell, rest btw sets 1-2min

--

CLEAN PULL **full foot + CLEAN PULL
2x 2+2@light weight, rest btw sets 1-2min

---

Hengittelyä

For Time:

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.

---

KEHONHUOLTOA!

---

video: muutoin sama, mutta työntö otteella: SNATCH GRIP GOOD MORNING PUSH PRESS ON TOES - videolla ei ole päkiälle nousua

video: CLEAN DEADLIFT to POWER POSITION

video: CLEAN PULL from POWER POSITION -- HOX!! Tee HIGH PULL, 2 ensimmäistä toistoa pidä kokojalkapohja lattiassa (videolla normaali veto päkiälle nousten, lähtö power positiosta)

A,
Bulgarian Split Squat 10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

4x 5 reps/side

B,
For time:
100 Wall Balls, 9/6kg
100 Dumbbell Snatches, 22,5/15kg

Every 1 min (starting at 0:00) complete:
3 Burpees
Accumulate the following in any order.

Goal: Sub 15 mins

C,
3 rounds for quality of:
20 Band Face Pulls
T Balance Hold, L 20 secs/R 20 secs
Starfish Side Plank, L 10 secs/R 10 secs

Rest as needed between sets.

AMRAP 90:
500/400m Row
500/400m Ski
1000/800m AB
- Rest 2min
Score: Total meters