12 sets of 3-Position Snatch

2 rounds for time:
30cal AB
30cal Ski Erg
25cal AB
25cal Ski Erg
20cal AB
20cal Ski Erg
15cal AB
15cal Ski Erg
- Rest 3min btw rounds

Voima
E3MOM, 4 rounds
DB Bench press 8-10

WOD
3 rounds, 40s work, 20s rest
ring row
plate hold overhead
shuttle run
ground to overhead (plate)

On The 2:00 x 9 Sets

5-5-5-3-3-3-1-1-1

Start at 85% Your 1RM Power Snatch and Build There

4 Sets x Every 2:30

3 @ 70 - 75%

For time :

50-45-30-35-30-25-20 Calories Bike Erg

Rest 1:30 Between sets.

4 sets of clean + clean & jerk

EMOM 30:
Min. 1 | 6-12 cal ergo
Min. 2 | 6-10 burpee

MODERATE HEAVY WEEK 12/13

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

3x *one side
CAT COW &
DOWNWARD FACING DOG with 10x calf pumping AND 8x thoracic rotation with cross ankle touch
&
LIZARD &
WIDE LEGGED FORWARD BEND TWIST POSE &
WARRIOR I &
STANDING YOGA SEAL

8-10x
CHILD POSE w/ thera banded HAND RAISE *kuminauha polvitaipeen takaa käsiin, lapatukiharjoite

• KIERROS ALUSTA TOISELLE PUOLEN

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2x 3+3+3 RDL + GOOD MORNING OH on the toes + BACK SQUAT
2x 5 ARM FRONT RACK ELBOW ROTATION

3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

2+2 STEPPING SPLIT JERK
2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
3+3 REBOUND JERK
2+2 GMS SPLIT JERK DROP
2+2 HIP HINGE + REAR LUNGE + LUNGE

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HIP SNATCH + SNATCH BALANCE + OHS
2+2+2@up to 50% sn-% pal 1min

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SNATCH
1@60%, 1@70%, 1@75% 1@80% pal 1min´

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CLEAN + JERK
1+1@60%, 1+1@70%, 1+1@75%, 1+1@80% jerk-% pal 2min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-15@weight WINDMILL
10@weight REAR DELT FLY
10@weight BACK RAISE

6 sets of 3-position clean + 1 jerk