Part A).
Skill Primer
Hang Muscle Snatch & Pause OHS
(5-8 sets x 3+2 / 0:03 pause in the bottom)

Part B).
Hang Snatch & Snatch Balance
(8 sets x 2+2 / 55%-70%)

2-3rounds: / max holds

A) chin over bar
B) GHD hip extension hold

rest 1min between holds / alternate

5 x 2

Voima
Push up 4x 5-8
-matala tanko/kuminauhat
-rest 2min

WOD
5min Amrap
4 plate squat
8 GTOH (plate)
12 jumping jacks

-rest 2min between amraps

5min Amrap
4 up downs
8 sit ups
12 OH lunge (plate)

Emom3
30 du
20cal bike
10 burpee

Niin pitkään kun kerkee 3min sisään.

Upper body band circuit
3 to 4 rounds of 12 to 20 reps e/side
Single-arm row
Single-arm chest press
Single-arm pulldown
Single-arm press

Lower body band circuit
3 to 4 rounds of 12 to 20 reps
Band good morning
Band lateral walks
Band glute bridges
Banded squats

EMOM 35min

• Heilurikäännös x 15
• Thruster x 14 1 tai 2 kuulaa
• Heilurikyykky x 13
• Russian sit up x 12
• Huili

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5x5 Strict pull up wide grip

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt