Lämppänä mm. valakyykkyä

Tempaus lantiolta nofeet 2-3
15,25

Tempaus stop pp nofeet kakkosia
29,31,32?

Rive lantiolta nofeet + rive pp nofeet + raakatyöntö
30,35,40,45

Mave kutosia
55,65
Kymppi 70kg

Loppujumps
21-15-9
Sumomave 55kg
Linkkari
Punnerrukset boksilta

A:
Tall Snatch from Toes, Drop Snatch & Pause OHS
(5-8 sets x 2+2+1)

B:
Pause Snatch & Snatch
(6-10 sets x 1+1 / 55%-70%)
*(0:03 Pause below knees)

Shoulder press 5x3

Bench press 8x5

1) 10 DL
2) 10 PC
3) 10 FS
4) 10 STOH
5) 5 ttb+5 pullup
6) REST

50 kg barbell, Goal unbroken reps.

4 sets:
3 x (1 Power Snatch + 1 Hang Squat Snatch) @60%
- Rest as needed btw sets

9'AMRAP
3 dbl DB hang power clean @2x20/12.5kg
6 dbl DB thruster
9 hanging knee raises

Midline strength complex – 2 to 3 rounds

0:10 Hollow hold
Full roll (to the left) to hollow hold
0:05 Hollow hold
10 V-up snaps
0:05 Hollow hold
Full roll (to the right) to hollow hold
0:10 Hollow hold

– Rest as needed between rounds –

Snatch

A) From Blocks (Below knee)
E2MOM X4 (Start @65%)

• 1 Power Snatch + 2 Squat Snatch

B) From Blocks (Below knee)
E90SEC X4

• 1 PS + 1 Squat Snatch

C) From Blocks (Below knee)
EMOM X4-6
- 1 PS

D) Snatch Pull

• 3x1 @110-120% (1s pause below knee) *rest 2-3min

Back Squat

A) Build Up To Days Technical Heavy 4RM

B) 2x4 @85-90% From 4RM

*rest 3min between

pikku snäkki tähän väliin

Metcon

10min C2 Bike (PK)
Into,

6 Rounds:

• 15 Box Jump Over
• 15 WB
• 12 Cal Row

Into,

10min C2 Bike (PK)
Into,

6 Rounds:

• 5 Double KB Hang Clean
• 12m KB fr. Lunge
• 5 Double KB Stoh
• 12 Cal Row

KB’s @16kg

For 30 to 45-minutes @ steady pace

Active Recovery Circuit
4-minute Air bike
6 Single leg Box jumps, alternating
8m Bear crawl
10 – 20 metres each of:
Sled rows
Sled chest presses
Sled face pulls
Sled pull throughs
Backwards drag
Forwards drag