3 rounds:
15/12cal AB
5 SA DB Power Snatch + OHS L 20/15kg
5 SA DB Power Snatch + OHS R
20 KB Russian Twists (1=1)

🌿🌾🌱☘️🍃🌿

100 cal Row
100 cal Ski
100 cal Air Bike

• EMOM: 5 Burpee

(Time cap: 35min.)

Rest day - what didi you do?

SUPERHEAVY WEEK 12/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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DOWNWARD FACING DOG with
10x CALF RAISE/LEG EXTENSION &
3-5x ALTERNATING LIZARD with HIP EXT. ROTATION & COSSACK SQUAT with KNEE TAPS / HAND SUPPORT SIDE SQUAT

6+6 KNEELING THORACIC ROTATION *kämmen takaraivolla

MODIFIELD DEADBUG HIP FLEXOR HOLD with BANDED & 12x PULLOVER *plate, kuminauhan veto nilkassa/polvessa

5 COPENHAGEN RAISE + 20sec PLANK HOLD *penkillä/boxilla jalkaterän/polvi tuella, alempi jalka koukussa

40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *bench grip
5 THRUSTER
5 DEADLIFT
5 GOOD MORNING OH on the toes
5 BENT OVER ROW

2x 3-POSITION SNATCH *floor + below knee + hip
2-3 OHS
2-3 SNATCH DROP
2-3 SNATCH BALANCE

2x 3-POSITION CLEAN *floor + below knee + hip
3+3 SPLIT JERK
2-3 POWER JERK
2-3 SQUAT JERK

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SNATCH BALANCE + OHS or
SNATCH PUSH PRESS + OHS
4[1+1]@92-97% sn-% pal 2min

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SNATCH
3-6x1@80% pal 2min

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CLEAN + SPLIT JERK
3-6[1+1]@80% pal 2min

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PANDA CLEAN PULL
3x3@85-90% jerk-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

3 DIP / BENCH DIP, BW/+WEIGHT

10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä

90 sec PLANK with weight

Warm Up
3 rounds
50 single unders
1 min air bike
5 inch worm + push ups
10 v-ups
5+5 plate thrusters
5 goblet hold squat jumps

Strenght
Speed Bench Press 6x2reps@60% + 3 broad jumps right after (sharp)
rest 3 min bwn sets
Push Press 4x8 reps @58-63-68-68% (fast sets, tng)
rest 2 min bwn sets

Metcon
Open 20.2
20 min amrap
4 db thrusters @2x15/22.5kg's (masters 55+ rx painot 10/15kg's) mut saa käyttää myös 22.5kg)
6 toes to bars
24 double unders

Accessory Work
Reverse hypers/GHD hip extensions 2-3x15 reps @moderate weight
Single Arm Strict Press 2-3x10+10 reps
Plate Windmills + bicycle crunch 2-3x 10/10+20 reps
rest as needed

3x1 hang power clean + 3 power clean (drop&go, 70-75%)
3x1 hang power clean + 2 power clean (drop&go, 75-80%)
3x1 hang power clean + 1power clean (drop&go, 80-90%)

50-40-30 reps of:
pushups
pullups

TC: 15min

Rx´d

3-4rounds:
50 DU
10m hs walk
10cal row
10m hs walk

rest 2min between rounds

Scaled

3-4rounds:
30 DU
3 wall walk
10cal row
3 wall walk

rest 2min between rounds

2x3 jerk (70-75%)
2x2 jerk (77-83%)
3x1 jerk (83-90%)