3x
Go every 10th minute

A) Row 2K
B) SkiErg 2K
C) BikeErg 4K

Voima
E3MOM, 4 rounds
8 tempo ring row
-ylhäällä 1s pito, alaspäin hitaasti
-sopivan haastava kulma

WOD
16min amrap
30 cal ergo
30 air squat
30 sit up/vatsatutistus
30 worm push up
30 ring row

EMOM 5
1 clean & jerk (70-75%)

E2MOM 2
3 front squat (80-85%)

LIGHT/MAXIMAL WEEK 1/15

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

--

12+12+12 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin
12 LAT STRETCH *wall, rack, barbell, banded
12 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest

--

10 GOBLET SQUAT, KB/DB/PLATE + 10 DUCK WALK / LUNGE w/ LEG RAISE
10 REVERSE ROW *penkkiote, suoravartalo, kevennys jalat koukussa
10 FROG GLUTE BRIDGE HOLD w/ PULLOVER, PLATE
5+5 BANDED SHOULDER ROTATION STRAING ARM *takaaeteen ja edestä taakse

--

2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT SNATCH + SNATCH BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance +
3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell +
3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER SNATCH the barbell is in the power position

2x 3-POSITION POWER SNATCH + 3 SNATCH BALANCE + 3 OHS floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

---

---

SHOULDER PRESS
1@rise to the day's maximum --> jatka push pressiin

--

PUSH PRESS
1@rise to the day's maximum --> jatka power jerkkiin

--

POWER JERK (Niko&Riikka squat Jerk)
1@rise to the day's maximum

---

FRONT SQUAT
1@rise to the day's maximum

E3MOM 5
5 back squats (80-85%)

Find your 1RM snatch of the day

6 sets every 30s
1 snatch (60-65%)

Warm up
400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch

---

Running cindy

30 min AMRAP
Run 400m
3 rounds of Cindy
(5 PU, 10 push ups, 15 air squats)

🌱🦋🌿🦋🌱🦋🌿