1 x 4
1 x 4
1 x 4
1 x 3
2 x 4

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

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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]

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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

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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!!!

Back squat

1 x 3
1 x 3
1 x 4
1 x 3
2 x 5

AMRAP 3
- 5 squat snatch @40/30kg
- 8 burpee over bar
- 5 squat snatch
- max reps burpee over bar

rest 2min

AMRAP 3
- 8 shoulder to overhead @40/30kg
- 6 power snatch @40/30kg
- 8 shoulder to overhead
- max reps power snatch

rest 2min

AMRAP 3
- 10 dumbell squat @18/12kg
- 3/3 alt. devils press @18/12kg
- 10 dumbell squat
- max reps alt. devils press

21-15-6
Pull-ups
Box jumps L/M
Rest 2 min
12-9-6
Chest to bar C2B
Box jumps Xl/L

Clean & jerk

8 min AMRAP

8 x Dumbbell snatch (22,5 kg/ 15 kg)
8 x Kettlebell swing (24 kg/ 16 kg)

8 rounds:

1) Echo bike
2) Bench press x 5 (increase weight if you can, no maxes)
3) Ring row from box x 10
4) HSPU x 5
5) Rest

Zercher Squat
4 x E2M: 8 reps @ 2-3 reps in tank

Back squat amrap @80%
+
Snatch pull 5x2