LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:
10 Hip Open Frog Position (on bench)
10 + 10 Side Squat
5 + 5 Hip Airplane
10 Good Morning Squat

--

1-2 rounds: Clean (Cl) Grip
3 x [Cl Start Position Forward & Backwards Balance Eyes Closed + Cl Eyes Closed]
3 x [2s Stop Above Knee Power Clean + Clean]
3 x [Clean Pull + Muscle Clean]
3 x [Chest Clean + Hip Clean + Clean Above Knee + Clean Below Knee]

---

ALOITTELIJAT maksimikyykkyjen tilalla:

SNATCH DEADLIFT + HIP MUSCLE SNATCH kyynärpäät edellä - katse eteenpäin
3[1+3]@keppi/tanko pal. 1 min

SNATCH DEADLIFT + HIP MUSCLE SNATCH AND POWER CATCH jaloista kuuluu ääni
3[1+3]@keppi/tanko pal. 1-2 min

SNATCH + SNATCH BALANCE
4[1+4]@keppi/tanko pal. 2min

CLEAN DEADLIFT + HIP CLEAN
2[1+3]@35%, 2[1+2]@45% -> kehonp. pal. 2 min

TAKAKYYKKY
8@40%, 6@50%, 8@55%, 6@60%, 8@55%, 6@60% kehonp. pal. 2-3 min

---

OHEISHARJOITTEET 2 kierrosta

8+8 KULMASOUTU LANKUSSA yläkroppa korokkeella, DB
10+10 BULGARIAN SPLIT SQUAT
10+10 WINDMILL, DB/KB/PL

DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI TEE KOTONA!!!

B) AMRAP 5
2-4-6-8...
DB one arm hang clean
DB one arm thruster

A) AMRAP 5
3-6-9-12...
Box jump over
Push-up

60 min max calories

Echo bike 60 min for calories

Every minute on the minute
10 min total

20 min for quality. 16kg KB

10 KBSDLHP
10 Goblet Squats
300 m suitcase carry

Suitcase carry was difficult

160 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.WL
Clean& jerk
4 x 2 Clean + 1 Jerk
x 75-80 %/ "1 rep in the tank"
- 55 57.5 60 60

3.Metcon
A. 5 RFT
10 butterfly pull up
10 cal row
Time: 7.52 (100 s/round)

B. AMRAP5
4 Hang squat clean 75/55 kg > 40 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 4 rounds + 1 HSC
Rest 5

C. AMRAP5
4 Hang squat clean 55/40 kg > 30 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 5 rounds + 4 HSC

AM: 120 min
Warm up for 15 min

1.Strength
EMOM12:
1) 5 seated shoulder press 2x10 kg
2) 5 pull up + 10 push up
3) 40 DU

2.Metcon
A. E3MOM x 4:
12 TTB
200 m run
Times: 1.46, 1.34, 1.34, 1.32

B. EMOM21:
1) 12 cal ski erg
2) Max reps wall ball - 6x22 + 23 = 155

3.Accessory
A. 3 sets:
10 seated cable row 40 kg
10 DB bench press 2x12 kg

B. 4 sets:
8/s. sa DB row 16 20 20 20 kg
8 side lateral raise 4 kg
8/s. bicep curls 8 kg

PM: 40 min
Aerobic work
60 s. run/60 s. walk

95 min
Warm up for 15 min

1.WL
A.Snatch pyramid work > hang snatch
1x3 35
1x3 37.5
1x2 40
1x2 42.5
3x1 45, 47.5, 50

B. Snatch consistency work
5 rounds for quality:
3 hang power snatch x 60/65/70/75/75+% - 30 32.5 35 37.5 40
3 High box jumps - 30"

2.Squat
Every 2 minutes x 4
3 Tempo FS 3 s. down, 3 s. pause in the bottom
- 40 45 45 47.5

3.Accessory
A. EMOM12:
1) 8+8 bulgarian split squat - 2x10 kg
2) 16 DB DL - 2x10 kg
3) 16 kasack squat - 10 kg

B. EMOM9:
1) 25 hollow rock
2) 10+10 side plank raises
3) 20 lunges 2x10 kg