Snatch

A) E2MOM X5-10

Set 1: 10 Snatch @25
Set 2: 8 Snatch @35
Set 3: 6 Snatch @45
Set 4: 4 Snatch @55
Set 5: 2 Snatch @65
Set 6-10: 1 Snatch Till Days Technical Heavy

B) Snatch Pull

• 3x1 @110-120%

Strength

E4MOM X3-4 (fiiliksen mukaan rundit)

• 8/8 Front Foot Elevated Split Squat (Barbell)
• 10/10 Banded Hamstring Curl

Metcon

15min EMOM

1: 14 Cal Ski
2: 75 DU
3: 14 Cal C2 Bike
4: Max Reps: DB Snatch @50lbs
5: Rest

Optional Accessory

3-4 Rounds For Quality:

• 10-15 DB Floor Press
• 1 Set Of Wide Grip Pull Up (Banded)
• 10-15 DB Arnold Press

10min Amrap

2 seinäkävely
30 tuplaa
4 seinäkävely
30 tuplas
Jne...

Kulmasoutu vastaotteella 5x15
-”podipumppia”

Penkki vastaotteella 5x5
-nouseva kuorma

Vipunostot maaten 3x20

Ojentajat taljassa/kumpparilla 3x20

Lunges 8-8-6-6-4-2

5 rnds for time
15 KB USA swing @ 24/16kg
12 abmat sit up
9 KB sumo DL high pull

T.C.: 15'

pallof press 3x10/10

deadlift up to a heavy 3rep

Squats

A) Back Squat

• 5x4 @80%

*rest 3min between sets

B) Tempo Squat

• 3x4 @72.5%

*rest 3min between sets

Mikkos Triangle Proge

40min EMOM (50s On/10s Off)

1: Row
2: Ski
3: Echo
4: Rest

*haastava mutta ylläpidettävä vauhinpaskoo. Pyri tähtäämään about samaan kalorimäärään rundista riippumatta

Core

3-4 Rounds:

• 10/10 KB Side Bend

rest 30s

• 30-40s Russian Twist w/plate

rest 30s

• 30-40s/side Side Plank

rest 2-3min

Partner WOD: (Relay Style)
10 min AMRAP:
4 DB Power Clean @2x22,5/15
4m DB Front Rack Lunges
4 Box Jump Overs
4m DB Farmer Lunges

Rest 2 mins

8 min AMRAP:
4 DB Thruster @2x22,5/15
5 Burpee Box Jump
4 T2B or T2R

Rest 2 mins

6 min AMRAP:
3 DB Devil Press @2x22,5/15
8m DB Farmer Carry (4+4m)

Rest 2 mins

4 min AMRAP:
max DB Bear Complex

STRENGTH
Pause front squat + front squat (RPE 8-9)
2+1 x 5 sets

• Start moderate and build up
• Rest 2 minutes between sets
• 3 Seconds pause in bottom position

WOD
3 Rounds for max reps of:
1 min shuttle run (1=10m)
1 min goblet squat clean@16/12 kg (Rx+: 24/16 kg)
1 min machine calories
1 min box step-up@50 cm (Rx+: KB box step-up)
1 min rest

3 no contact muscle snatch rpe 8
2 floating snatch rpe 7-8
2 power clean to jerk rpe 8-9