WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x ALTERNATING SPIDERMAN LUNGE with THORACIC ROTATION *pito ala-asennossa & rintarangan kierrot 1x molemmat puolet, videolla tekee kierron yhdelle puolen
10x LATERAL LUNGE or COSSACK SQUAT
20x STANDING PLATE TWIST + 10x ALTERNATING PLATE HALO

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: SPIDERMAN LUNGE with THORACIC ROTATION

video: LATERLAL LUNGE

video: COSSACK SQUAT

video: STANDING PLATE TWIST

video: PLATE HALO

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TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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video: PUSH JERK IN SNATCH

video: MUSCLE SNATCH FROM FULL SQUAT 0:37

video: PUSH JERK IN SPLIT

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SNATCH DEADLIFT TO HIP + SNATCH from ABOVE KNEE + SNATCH BALANCE + OHS
2x1x[1+2+1+1]@barbell, 3x1x[1+2+1+1]@60%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN from ABOVE KNEE + SPLIT JERK & PUSH JERK IN SPLIT
split both side 4=2+2, *työnnä ensin saksiin, jää saksiin ja tee push jerk - palauta, tee samalle puolen toisen kerran työntö saksiin ja heti perään push jerk. Toista toiselle puolen
2x1x[1+2+4]@barbell, 3x1x[1+2+4]@60%, jerk-%, rest btw sets 2min

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FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3x1x[3+2]@70%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

5x RDL *sn-grip, viimeisin kuorma tempauksessa
30s ELBOW PLANK with WEIGHT *plate, kuorma alaselän päällä
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed

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video: SNATCH DEADLIFT TO HIP

video: CLEAN DEADLIFT TO HIP

video: PAUSE JERK DIP SQUAT

video: RDL *sn-grip

video: DB SOTS PRESS

video: DB FLOOR SEATED PRESS

FOR TIME:
16 – 12 – 8 – 4 – 2
-Heavy Power Cleans
-Single Arm KB Thrusters

RX 115#/75# & 53#/35#
RX+ 155#/105# & 53#/35#
MASTERS
RX 85#/55# & 44#/26#
RX+ 115#/75# & 44#/26#
Weighted Plank (ACCUMULATE 4 MINUTES)

in a team of 2
7 rounds each:
Row 300
(Athlete 2 farmer carry 16/16 W 24/24 M until athlete 1 complete the row)

Reset the rower each time.

Strength

Chest - Incline Bench Press

Crossfit

200 M. Run

21-15-9
Hang Squat Cleans
Push Up
Sit Up

200 M. Run

10-8-6-4-2 reps of:
Power Snatch (50/30kg),
C2B

25min time cap
50-40-30-20-10
Wallball
Row calories

Behind the next strict press – 4 x 10 @ AHAFA (add load each set

AMRAP 5 min:
- 20 Floor bench presses (40/25 kgs).
- 20 Pull ups.

1. 40s Soutu/pyörä
2. 14-16 Kahvakuulaheilautus
3. 40s Soutu/pyörä
4. 10-12 Wall ball
5. 40s Soutu/pyörä
6. Lepo

5 Minutes of World's Greatest Stretch