EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

For time whit partner

10 Rounds

5 Hang power clean
4 front squat
3 Stoh

2 min rest

10 rounds

3 Cluster
4 Hspu
5 BOB

rest 3 min

10 - 20 - 30 - 40 - 50 DB Snatch

20 - 20 - 20 - 20 - 20 Box jump over burbee

Liikkeet vuorotellen puoliksi.

Barbell 50 kg, DB 23 kg

3-4 rounds
:30-45 sec
GHD supine hold
GHD hip extension hold
Rest 1.5min

EMOM x 16:00

Minute 1: 30s Max Push Jerk @60/42.5kg
Minute 2: 30s Max Hang Power Cleans @60/42.5kg
Minute 3: 30s Max T2B
Minute 4: 30s Max Double Unders

Rx+: @70/47.5kg

4 sets of
a,
Russian dip / strict ring dip/ box dip x 8-10 reps
Rest 60"
b,
Bird dog row x 10/side ( use dumbell)
Rest 60"

Complete in superset!

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