Kyykky 3x3x70%

Penkki 3x3x70%

Maastaveto 3x1x70%

Lämpöjen/treenin ohessa tee vähintään:
-100 toistoa vatsoja
-100 toistoa vetäviä apuliikkeitä

A,
Pause Tempo Snatch 3-3-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 second pull from floor to jumping position + 3 second hold in the catch positon.

B,
50-35-20 reps, for time of:
Wall Ball @9/6kg
Pull-up

Goal: Sub 10 min

C,
As many reps as possible in 20 mins of:
Bike Calories

Perform at an RPE of 7/10 and work to keep a consistent pace throughout.

EMOM 40

1 minute : 8 C2B
2 minute : Bike 20/15 Cal
3 minute : 10 TTB
4 minute : 14 DB Snatch alt.
5 minute : 30 Double unders

Clean + hang clean 6x(2+2)x 65%

2 Kierrosta:
20 Russian twist
10 Ranskalainen punnerrus
10 Hauiskääntö

Accessory Work
3 sets
8-12 strict ring dips (use band for help)
8-12 single arm kb row @heavy weight
rest 2 min bwn sets

Cool down
2-3 min light cardio
1+1 min wall pec / bicep strech
1-2 min russian baby maker strech
1+1 min tricep strech

Then start to build for power clean & jerk weight and hit the workout.

Strenght and Conditioning
emom 5
3 power clean&jerks @65-70% of 1rm clean&jerk
rest 1 min
emom 5
2 power clean&jerks @75-80%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 power clean&jerk @85-90%
rest 1 min
emom 5
2 power clean&jerks @75-80%
rest 1 min
emom 5
3 power clean&jerks @65-70% of 1rm clean&jerk

totally 60 power clean&jerks and time for this workout is 29 minutes.

LÄMMITTELY
2 kierrosta, 45s./15s.
• Air squat pysäytyksellä
• Käsien nosto seinällä
• Sivukävely kumpparilla
• Mittarimato ylävartalon kierrolla

KESTÄVYYS
amrap 34
00:00-10:00
12 Sivukyykky levypainolla
12 (6+6) Pallon heitto seinään kylki edellä
2 x rappuskävely kp

Lepo 2min

12:00-22:00
12 (6+6) Tuulimylly
12 Sumo mave kk
12 Rengassoutu

Lepo 2min

24:00-34:00
12 Etuheilautus
12 Push press
12 Pullover kumpparilla

Maastaveto 2x2x80%

Penkki 3x2x80%
-joka sarjan 2.toisto: laske vain puoliväliin + 1s stoppi

Kulmasoutu 5x10

21 minutes of Rowing @20-22spm
- Every 3 minutes 5-10 Strict Ring Dips
Score: Total calories

Focus on the right technique and moving pattern!!!