Warmup 10 minutes.

4 Minutes fast @ HR zone 4
2 Minutes recovery @ HR Zone 2

Repeat 6 times

Recovery 10 minutes.

60 Minutes @ HR Zone 3

3 rounds :
10 Min Row
10 Min Bike Erg

Pohjois-Savon piirinmestaruus painonnostokisat la 27.1.2024.
Käsityökatu 34-36 B, 78200 Varkaus

punnitus klo 10.00-11.00, kisa 12.00

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

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SNATCH
*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

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CLEAN + JERK
*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

tai

CLEAN + JERK
*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

30 Synchro Toes to Bar (2 working - 1 resting)
10 Sandbag Clean (50/70kg) (split however)
10 Rope climb (split however)
10 Sandbag Clean (split however)
30 Synchro Pull up (2 working - 1 resting)

TC: 8 min
Score: Time

3-RM Front squat from the floor

TC for 2&3 in total: 10 min
Score: total kg

Sprint relay: order A1-A2-A3
Athlete 1:
21 Burpee box jump over
9 thrusters@40/30 kg

Athlete 2:
15 Burpee box jump over
15 thrusters @40/30 kg

Athlete 3:
9 Burpee boxjump over
21 thrusters @40/30 kg

TC: 7 min
Score: Total time

AMRAP 8
max calories bike erg
- change as you wish

Rest 2 min

AMRAP 8
12 synchro dumbbell snatch
4 synchro shuttle run
12 synchro dumbbell overhead reverse lunge
4 synchro shuttle run

Score: bike cal + amrap reps added together

- all movements 3 person synchro

Naiset: 12,5/15/15 kg
Miehet: 17,5/22,5/22,5 kg

• As many reps as possible in 5 minutes of

  • 500-meter row
  • Max wall-ball shots

  Rest 500

• As many reps as possible in 5 minutes of

  • 500-meter row
  • Max medicine-ball cleans
  • ♀ 14-lb ball to 9-foot target
  • ♂ 20-lb ball to 10-foot target

Intermediate option
Same as Rx’d

Beginner option
- As many reps as possible in 5 minutes of
- 400-meter row
- Max wall-ball shots

Rest 500

• As many reps as possible in 5 minutes of
  • 400-meter row
  • Max medicine-ball cleans
  • ♀ 10-lb ball to 9-foot target
  • ♂ 14-lb ball to 10-foot target

For time

• 12 squat clean thrusters
• Run 400 meters
• 9 squat clean thrusters
• Run 400 meters
• 6 squat clean thrusters
• Run 400 meters

♀ 75 lb
♂ 115 lb