Partner Workout

Every 10 mins x 3 sets
A)
YG,IG
Complete :
30-20-10
Cal row
Box jump @60/50cm
T2b
Remaining time is rest!

B)
RELAY style ( Full round Then switch)
Complete 6 rounds of
24 Double under / 72 Single under
12 DB Deadlift @2x15/10kg
9 DB Hang Power Clean
6 DB STOH
Remaining time is rest

C)
Every 2 mins x 5 sets
5 Synchro burpee
10 Snychro DB Hang Snatch alt. @22,5/15kg (5/5)
20 Synchro air squat

Hang power clean

Smolov, viikko 9, treeni 3

Individual workout today

Every 6 mins x 5 sets
5 burpee Pull up
10 T2b
20 alt. dumbell hang snatch @22,5/15kg
30 air squat
40 Double under / 80 single under
Remaining time rest!

Goal : sub 5 mins each set !

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)

Amrap 4 mins x 3 sets / rest 90”
200m run
Remaining time :
20 Double under
20 KB Hang Cl and jerk (split anyhow) @24/16kg
20 Air squats

Amrap 4 mins x 3 sets / rest 90”
200m run
Remaining time :
20 Front Rack lunges (10/10) (L leg, R arm, R leg, L arm) @24/16kg
20 incline push ups on box
20 box jump over @60/50cm

Part A).
Skill Primer
Dip Muscle Snatch, Tall Snatch from Toes & BTN Snatch Grip Strict Press
(5-8 sets x 2+2+2)

Part B).
Low Hang Snatch
(8 sets x 2 / 60%-75%)

C&J

A) WU EMOM5:

• 1 Muscle Clean + 1 Hang PC + 1 Split Jerk (jos pystyy)

B) 3x3 Seated High Box Jump

C) E2MOM X6-8:

• 1 Clean Pull + 1 Hang PC + 1 Split Jerk (jos pystyy) (Build Up) (start @75% from 1rm c&j)

*pelkät cleanit jos käteen sattuu

D) Clean Pull 3x3 (Floating)
*älä anna tangon koskea lattiaa toistojen välissä

Sprint Intervals

E4MOM X4:

• 8 Cal Echo (fast)
• 20m Sled Push (light and fast)

Strength

A) 4 Rounds:

• 10 BB Bent Over Row

-rest 30s-

• 10-15 Ring Row

-Rest 1min-

B) 4 Rounds:

• 8-10 Parallette Dip

-rest 1min-

• 15-20 Push Up

-rest 1min-

A: Shoulder press 5-3-1+
B: Bench press 10x5
C: Dips 2xMax
D: OH triceps extensions 2set

SNATCH BALANCE + OHS

Emomx5
1 snatch balance + 2 overhead squats

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