EMOM10:
a) 1-3 wall walk / feet on box wall walk
b) 8-16 s.a. db thruster
- Thrusterien määrä on molempien käsien yhteismäärä, eli tee esim. 5 oikealla ja 5 vasemmalla = 10 toistoa.

*evästä nassuun heti tempausten jälkeen

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CLEAN + JERK
*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

tai

CLEAN + JERK
*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

Punnitus klo 10.00-11.00, kisat alkaa 12.00
Hallipussi 1, 76100 Pieksämäki

Ota eväät mukaan, puntarin jälkeen on hyvä tankata!

*Tee ennen tankoon menoa omat lämmöt, avaavat / aktivoivat

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SNATCH
*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~23-25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

15 minutes

Build to a Heavy

1.1.1 Deadlifts

precor abdominal vatsalaite 5x8

Kyykky 3x6x65%

Penkki 3x6x65%

Maastaveto 6x65%

90 Minutes HR 1-2 ( Gray - Blue )

You can change Ergos as you like. Every 10 minutes one Legless Rope Climb ( as high as you can & rope climb )

Teams of 2 (You GO , I GO )

0:00-14:00
42-30-18
FRSQ @doubleDB 22.5/15
Burpee
HSPU/ HR Push-Up

14:00-20:00
1000 m Row (4x250m relay )

20:00-39:00
4 Rounds of
40 Wall Ball
30 T2B
20 Alt DB Snatch @22.5/15

18-minute EMOM

1) 6 Power snatches (touch-and-go)
2) 6-10 Overhead squats
3) Rest

Choose weights that allow you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

Weight. Use the same weight for both lifts. Weight suggestions: 75/52.5kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, 42.5/30kg or 35/25kg.

Barbell cycling

Barbell prep

5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch
+
10 Overhead squats w/ breathing pause* @ empty barbell

• Pause at the bottom of each OHS for an increasing number of deep breaths (1 for 1st rep, 2 for 2nd rep, 3 for 3rd rep etc.). Hold a firm overhead position and the best squat possible (active, upright position, weight balanced over the feet). The intent is to strengthen this position AND to improve your breathing mechanics. If at any point you realise that you cannot do the number of reps/breaths (e.g., on round of 6 breaths) then work your way back down (next round would be 5 breaths, then 4, etc.) until you’ve completed the remaining reps of OHS.