A: Muscle snatch+ Double power snatch
B: Double power clean + push jerk+ split jerk
C: Front squat T.:4320 @75% 5x3 rep

Weighted chin up 8x3

Open gym

for time
15 - 12 - 9
front squat 60/42,5
box jump 60/50

3min rest

For time
9 - 6 - 3
front squat 90/60
box jump 75/60

Kotitreeni

For time
50 Air squat
50 Mountain climber
5 Wall walk
40 Air squat
40 Mountain climber
4 Wall walk
30 Air squat
30 Mountain climber
3 Wall walk
20 Air squat
20 Mountain climber
2 Wall walk
10 Air squat
10 Mountain climber
1 Wall Walk

Day off

LOAD

2-3 rounds, 60-sec rest between rounds.

• Supine eccentric dowel raises – Add weight to centre of dowel for added challenge. Back should remain flat against bench/box throughout movement. Lower as far as possible until stretch is felt, or compensation occurs – 12 reps.

• Eccentric pull-ups – Jump or use box to reach starting position. Focussing on slow eccentric (lowering) with trunk control. Can also use band if required – 15 reps, 5 sec eccentric.

• Overhead carries – Begin with KB single arm carry. Progress to KB in both arms. Focusing on trunk control during walk, avoiding back aching as fatigue increases (+50m = increase weight) - For distance.

ACTIVATION

2-3 rounds, 30-sec rest between rounds.

• Serratus push-up – Pushing floor away from you. Head and neck should not move during exercise. For added difficulty, perform in push-up position. Can begin on knees – 7 reps.

• Dead-bug with band - Band placed under lower back with slight stretch. Core activation is required to flatten lower back and prevent band from slipping. Start with lowering opposite leg & arm. If able to perform for reps without band moving, perform with both arms & legs at same time – 7 reps each side.

• Inch-worm walk-outs – Walking hands as far away from feet as possible, while maintaining trunk control. Once maximum range reached, walk hands back towards feet. Avoid shoulders lifting – 7 reps.

PREPARATION

2 rounds:

• 1st rib mobilisation with lacrosse ball – Movement follows breath. In breath into reach, out breath as arm moves behind back. Gentle neck stretch can be added at end – 7 reps each side.

• Lacrosse ball smash – Chest, lats, upper back and/or shoulder, focussing on areas you feel restriction/tightness. Can also use foam roller if desired – 60 sec.

20min Amrap

40 Tuplaa/ 60 sinkkua
8+8 Askelkyykkyä käsipaino suoralla kädellä
10 T2B
1min lepo

Kotiversio:
40 Haaraperushyppyä
8+8 Ak. objektin kanssa
10 Linkkaria

Mobility:
-Ant delto smash 60s./side (etuolkapää pallolla)
-Wall forearm roll 60s./side (kyynärvarren rullaus seinällä)
-Back roll in overhead pos. 60s. (yläselän rullaus kädet suorana)
-Calf roll 60s./side (pohkeen rullaus)
-Hamstring roll 60s.side (takareiden rullaus)

Warm up:
Barbell warm up, 5 reps each

2 Rounds with empty barbell
-Deadlift
-Clean shrug (potku ja kohautus taskuilta)
-Muscle clean (voima rive, ei allemenoa)
-Press
-Front squat
-Push press (jalat potkii, kädet työntää)
-Hang power clean (raakarive riipusta, pieni allemeno)
-Split jerk (työntö saksiin)

Then:
Warm up lifts for WOD,
Clean and jerk (power or squat clean, power or split jerk)
3-3-3
Progressive loading

15-20 min HS skills:

5+5 raises to HS - samalla jalalla alas kuin ponnistettu ylös
5 HS raises against the wall
1 wall walk + 15-30s HS hold
20 shoulder taps on push-up plank.
If you can practise also walking and freestanding