2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
+
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) SkiErg
+
Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
+
Once through
1 Power clean and jerks @ workout weight
3 Chest-to-bar pull-ups
9 Wall balls
12/9 (cal) SkiErg
9 Wall balls
3 Chest-to-bar pull-ups
1 Power clean and jerks @ workout weight

For time:
100/80kg

Accumulate:

100 deadlift
200 calories

Penkki

Pressi

For time:

• 9-7-5 RMU
• 9-7-5 Snatches 60/40 kg
• 8m HSW between each movement

Part A).
Skill Primer
Pause Muscle Snatch & Snatch Balance
(5-8 sets x 2+2)

Part B).
Low Hang Snatch & Pause Snatch
(8 sets x 1+1 / 55%-70%)

4 rounds of:
5 Man makers
10 MB slams
5 Devil’s presses
10 MB over shoulders
Rest

LÄMMITTELY
Amrap 12min
5 + 5 sivukyykky + kierto
5 + 5 nelinkontin lonkan kierrot
5 + 5 lankussa jalan kierto sisäkautta ulos + lantion pumppaus
5 lapsen lepoasento + jarruttava punnerrus

VOIMA
Tehdään liikkeet liikepareina - 4 x 8
a) Maastaveto tangolla
b) Punnerrus (valitse sopiva variaatio)

KIERTOHARJOITUS
3 x 30s./15s.
1. Gorillasoutu
2. Toispolviseisonnassa tuulimylly oik. + vas.
3. Istuen pystypunnerrus kp
4. Russian twist

3 rounds for quality of:
Lying Windshield Wiper, 30 secs
Rest 10 secs
Arch Rock, 30 secs
Rest 10 secs
Bottom Squat Hold, 30 secs
Rest 10 secs

Amrap25:
400m row/ 800m bike erg
10 burpee box jump over
15 sit up
10 d-db push press
5 d-db devils press
-1:00 rest-