A:
Skill Primer
Halted Snatch Deadlift, Muscle Snatch & OHS (5-8 sets x 1+2+2 / 0:03 pause below knees)

B:
Pause Snatch & Snatch
(8 sets x 1+1 / 60%-75% / 0:03 pause below knees)

Kaverin kanssa, toistot yhteistoistoja:

40 cal bike erg
40 american kb swing
40 syncro sit up
-1min rest-
30 cal row
30 box step up
30 syncro sit-up
-1min rest-
20 cal echo
20 plate gtoh
20 syncro sit-up
-1min rest-
10 cal ski
10 burpee
10 syncro sit up

Aikaraja: 30min

5 Rounds for total reps

Set of Ring muscle-ups
800m Bike Erg

Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re
biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
Movement options.
Ring muscle-up → Seated ring muscle-ups

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 3 (H3) @ RPE 8 (2 RIR)
+
3 x 3.2.1 @ 90+%H3 (RPE 8)

– Build to a heavy triple (H3) with 2 reps in reserve.
– 3.2.1 = cluster set of 6 total repetitions: 3 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final repetition.
– Start the back-off cluster sets @ 90%H3, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).

A)
5 rounds with 1’ rest
10 alt. clean and press (from the floor )
10/10 row
@ same weight, heavy

B)
5 rounds with 2’ rest
12 doublke KB deadlift
8 m front rack walking lunge
12 double KB shoulder to overhead
8 m front rack walking lunge
12 double KB swing

A)
3 rounds
10/10 mixed rack reverse lunge (front rack + suitcase )
16 alt. single arm swing

B)
5 rounds (right+left) with 90” rest
Single arm complex
3 row to cluster
3 deadlift
6 swing

C)
30” work /30” rest x 9 rounds
weighted deadbug
reverse plank
alt. V up

KIERTOHARJOITUS
6 Kierrosta, :40s töitä / :20s tauko
1) Pyörä
2) Hyppynaru
3) Maastaveto käsipainojen kanssa
4) Lattiapenkki käsipainoilla
5) Rengassoutu
6) Lepo

HUOMIOITA
Harjoituksessa kehitetään vauhtikestävyyttä, toistokestävyyttä, kehonhallintaa sekä koordinaatiota. Pyri harjoituksessa tasaiseen suoritukseen siten, että saisit tehtyä töitä koko työajan läpi.

Snatch
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

7'AMRAP
10 alt. DB snatch @20/12.5kg
10 push up
10 steps OH walking lunges w. DB

side plank pos. knees to elbows 3x5/5

superset, 5x
5 band resisted ttb
3 deadlift @ rpe 7