E90s x12:
3 squat snatch

7 min AMRAP
5 burpee pull-ups
10 shuttle runs
THEN
5 min 80% thruster

LIGHT WEEK 8/13

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

3x *one side
MOUNTAIN &
CHAIR POSE &
STANDING BACKBEND &
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
1-LEG GLUTE STRETCH with THORACIC ROTATION

8-10x
ALTERNATING ARCHER PULLs/ROWs w/ thera banded

• KIERROS ALUSTA TOISELLE PUOLEN

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2x 3+3+3 RDL + GOOD MORNING OH on the toes + WIDE stance BACK SQUAT
2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos.

3 MUSCLE SNATCH HIGH PULL from HIP *full foot, straight legs
3+3 SNATCH HIGH PULL from HIP *full foot / on the toes
3+3 SNATCH HIGH PULL from MID THIGH *full foot / on the toes
3+3 SNATCH HIGH PULL from ABOVE KNEE *full foot / on the toes
3+3 SNATCH HIGH PULL from BELOW KNEE *full foot / on the toes
3+3 SNATCH HIGH PULL *full foot / on the toes

2x 1+1+1 SNATCH DROP *45° + 90° + full squat
2x 1+1 TALL POWER SNATCH + TALL SNATCH *starting on the toes
2 SNATCH

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BLOCKS SNATCH + OHS *bb above knee high
3[2+1]@60% pal 2min

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BACK SQUAT + JERK SPRING
3[3+3]@70% pal 2min

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BENCH PRESS
4x2@up to 50-60% bench-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 SIDE PLANK TWIST
10-15 KB SWING
10@HIP THRUST

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1@up to 100% - 100+%

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

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Back Squat

4x every 3 min

6 @75% of 1rm

500m row
then 3 rnds of
15 band pull appart
10 hollow rock
7 z press e/s

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'Strict Press
5 sets of 3
@AHAFA
leave 2 reps rez
rest as needed

Toes to bar skill

E2MOM 5 rounds
2-10 toes to bar (unbroken)
8-15 wall ball

FOR TIME:

34/30 cal row
18 front rack walking lunges @42.5/30kg
4-8 hspu
28/24 cal row
16 front rack walking lunges @42.5/30kg
4-8 hspu
22/18 cal row
14 front rack walking lunges @42.5/30kg
4-8 hspu
16/12 cal row
12 front rack walking lunges @42.5/30kg
4-8 hspu
10/6 cal row
10 front rack walking lunges @42.5/30kg
4-8 hspu

tc: 20min

Treeni 1
Warm Up
2 rounds
1.5 min cardio
3-5 inch worm + push up
10 gtoh + plate halo
10 plate row
50 single unders

Strenght
Bench Press 4x8 reps @mod/heavy weights
rest 2-2.5 min

Metcon
emom 16
1) wall walks x 2-3 reps
2) double unders x 40 sec ( or single unders)
3) goblet squats x 10-12 reps
4) single arm db front rack/oh lunges 10-12 reps

AMRAP 13
15/12 cal row
12 wall balls @9/6kg
12 burpee to target

-4min rest

AMRAP 13
15/12 cal bike
12 pull ups
12 burpee box step ups @60/50cm