Pystypunnerrus Nousu 3--> -10% 3x2

Vaakasoutu 3x10-15
Rengasdippi 3x10-15

Pullover 2x15
Hauiskääntö, tanko 3x12
Ojentaja, kuminauha 3x12
Polven nosto tangossa 3x10-15

7 rfq
7 DL L
10 m farmer walk
7 DL R
10 m farmer walk
10 hang 2 overhead

@1x22,5 db

OPEN 23.3

FOR TIME:

5 wall walk
50 Double Unders
15 snatches @42.5/30kg
5 wall walks
50 Double Unders
12 snatches @60/42.5kg

TC 6min

If completed within 6 minutes continue:

20 strict HSPU
50 Double Unders
9 snatches @82.5/55kg

TC 3min

If completed withing 3 minutes continue:

20 strict HSPU
50 Double Unders
6 snatches @102.5/70kg

TC 3min

1) Shoulder press 3x3x90%
2) Strict HSPU / Deficit HSPU 3x2

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

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

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SNATCH
2-3x1@74% pal 2min

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

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

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

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

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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