32min EMOM
1.min Ski 8-15cal
2.min Bike 8-15cal
3.min row 8-15cal
4.min rest

Rest day - what did you do?

45s on 45s off x20:
a) rope climb
b) iso-hold alt. db floor press
c) DU
d) s.a. kb suitcase DL (~20+20s) (use heavy kbs)

WORKOUT 2

MEDIUM WEEK 9/13

WARM UP n.15-20min SAMA

---

TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 2min

--

SNATCH
2-3x1@74% pal 2min

---

TALL CLEAN + JERK
1+1@up to 50% jerk-% pal 2min

--

CLEAN + JERK
2-3[1+1]@95% jerk-% pal 2min

---

FRONT SQUAT + JERK DRIVE
4[2+3]@80% fs-% pal 2min

---

SNATCH PULL *first reps full foot
4x2@95% sn-% pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

10-15 TWISTING SIT UP *jalat painon alle
10@DB BENCH PRESS
10@weight BACK RAISE

For Time

5 Rounds

20 Pistol Squats
5 Power Snatch
@ 42/35

8 Rounds :

20s GHD Sit-up hold
10s Rest

1:00 REST

8 Rounds :

20s Hip Extension Hold
10s Rest

1:00 REST

20s Right side plank
10s Rest

1:00 REST

20s Left Side Plank
10s Rest

On the 2:00 x Max Rounds
15/12 Calorie Bike Erg*

*Add 3 Calories Every Round Until failure

For time :

45/30 Calorie Row
30 Box Jump Overs 24/20"
15 Power Snatches 52,5/37,5kg

TC 10

On The 3:00 x 5 Sets:

Set 1 : 10 Power Snatch
Set 2 : 8 Power Snatch
Set 3 : 6 Power Snatch
Set 4 : 4 Power Snatch
Set 5 : 2 Power Snatch

• TnG
• Athletes choose their own weights for each set.

30s banded hamstring stretch ( each )
30s Push-up to down dog
1:00 Active Spiderman
1:00 Active Twisted Cross