LÄMMITTELY
3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Muscle clean
3-4) 5-10 Front squat
5-6) 4-6 Split jerk
7-8) 3 Rive & työntö

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Clean & Jerk,
10 x (2+1)
Nostot 2:00 min välein
Aloita noin 60% painosta ja nouse kuormissa 90% asti.

Maastaveto (3s paussi säärellä),
5 x 2 @ 80-85%

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BONUS

Apuliikkeet,

15:00 Minuuttia:
6-10 Vinopenkki käsipainoilla, 3s paussi ylhäällä
8/8 Askelkyykky taakse (tanko niskassa)
10-12 Leuanveto tai vaakatalja neutraalilla otteella
10-12 Selän ojennus 45-asteen penkissä

:30s-:60s lepo liikkeiden välillä. Keskiraskaat painot. Tähtää 3-4 kierrokseen.

Back squat

3 to 4 x 5 @ 72+% (2 RIR), rest 3:00 b/t sets

– Do your first set @ or around 72%1RM back squat then build up over the remaining sets if moving well

Lunges 10-8-6

Muscle snatch + ohs
4-5 x 3+3

Snatch pull + low hang snatch
4-5 x 1+2

Power snatch + hang power snatch
4-5 x 1+1

Snatch pull with pause
3x3

3 Sets of 5 - Snatch Grip Sotts Press

Followed by...

5 Sets:
3 Snatch High Pulls
3 Snatch Balances

• Technique-driven loads throughout, staying within the range of 30-40% of our 1RM Snatch.

Front squat

Warm up
6x60%
6x65%

Basic weight
2x70% x6

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
RMu progressions

WOD
30sec work/30sec rest

4 rounds
- Toes to rope
- hollow to superman
- RMu/progression
- Box jumps

Partner workout

8 rounds for time
I go, you go (4 each).
12/9 Cal erg
12 Kbs
12 Push ups
Cap 20

Voima
E3MOM, 4 rds
Shoulder press (tanko) 8-10

WOD
For time, with partner
You go, I go
Ergo 50cal
Air squat x 50
2kb push press x50
slam ball x50

Push jerk
7x3
Build up to heavy

Close grip bentch
10-5-3-3-3

Dumbell lateral raise
3x10