Hang Squat Clean + Split Jerk

5 x ( 1 + 1 ) continue where you leave PC + JERK

Snatch Pull + Hang Squat Snatch ( under knee )

7 x ( 1 + 1 ) Climb in 85% OF SN

Power Snatch + Snatch Balance

6 x ( 1 + 2 ) Climb in 80% of Power Snatch

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 5/5 Sciatic Nerve Floss
MIN 2 - 5/5 Half Kneeling KB Bottoms Up Single Arm Press
MIN 3 - :45 Jog/Walk

2-3rounds:

10 snowangel / or banded pull apart
10+10 suitcase deadlift

5 RFT :

12 Push Press 60/42,5kg
20 Box Jumps 24"/20"

TC 15

• Lets aim for unbroken sets of push presses. Pause in front rack or overhead if you need catch your breath.

• Use the box jumps as your pacer. Move at a pace that allows you to stick to unbroken sets on the barbell.

For time :

30 Front Squat 70/47,5kg ( floor )
200m Farmers Carry 2x22,5/2x15kk
1000/900m Row

TC 12

• Lets see if can hold onto barbell a little longer than we want to. Aim for 1-4 sets here.

• Lets plan to break on the farmers carry at least once so that we have our grip for the rower. Aim for 2-4 breaks here. The more breaks we take, the faster our rest period should be.

• Ramp up your speed on the rower every 200m or so. There is nothing left after this so lets push trough to the finish.

Back Squat

3 x 2 @ 90-100% 8RM

Go Every 2:30

LÄMMITTELY
Kepin kanssa kehon availut
Pallon kanssa:
- Thrusterit
- Lankussa vieritys
- Vatsarutistus

VOIMA
Kulmasoutu tangolla
Harjoitellaan ensin tekniikkaa
Tekniikkaharjoittelun jälkeen:
tee 3 sarjaa, 12-15 toistoa 1sek. pysäytyksellä
Lepää kierrosten välissä n. 1min

AMRAP 10
20 Stepperin/boksin ylitys
15 Etuheilautus
15 Rengassoutu
15 Air squat
Merkkaa tulokseksi amrapin kierrokset.