Open 11.2 AMRAP 15'min

Complete as many rounds and reps as possible in 15' minutes of:

Treenaaja ______________________________ Kuntoilija

9 Deadlifts (70/45kg) ___________________ 5 Deadlifts HAP
12 Hand release Push-ups _____________ 7 Push-ups / Knees
15 Box jumps (24"/20") _________________ 9 Box jumps (24"/20")

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

EMOM 24 (6 Rounds)

1) 1 Round of Cindy*
2) 10 Hang Power Snatch 40/30kg
3) Max reps Burpee Box Jump
4) Rest

*Cindy
5 Pull up
10 Push up
15 Air squat

30' AMRAP w. partner

Buy in: 100 cal <a href='/journal/movements/801'>row</a> 

Then  AMRAP
1/1 rnd <a href='/journal/movements/2022'>Cindy</a> 
20 partner wall ball 
1/1 rnd <a href='/journal/movements/2022'>Cindy</a> 
10/10m burpee bunny hopp 
1/1 rnd <a href='/journal/movements/2022'>Cindy</a> 
30/30 <a href='/journal/movements/1069'>DU</a>
40 cal <a href='/journal/movements/801'>row</a> 

10 push up
10 kb swing
10 burpee
10 v-ups
10 m sled push

Press in snatch (sotts press) - build in weight if possible
5 reps
4 reps
3 reps
2 reps

Snatch balance
3 @ 70% of max snatch balance
3 @ 75%
3 @ 78%
2 @ 80%
1 @ 85%

Snatch - should feel primed after the snatch balance
1 @ 70% of max snatch
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%

Snatch deadlift
4 x 3 @ 100% of max snatch

Optional accessories
3 sets:
20 hollow rocks
10 pull ups (banded if needed to go unbroken)
10 strict press @ AHAP

week 3/9
WARM UP + TECHNIQUE 10-15min

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SNATCH From Power Position + SNATCH + SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2x2[1+1+2+2]@barbell, rest 1min

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POWER SNATCH + OHS
3-4[1+2]@up to 73%, sn-%, rest 2min

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FLOATING HALTING CLEAN DEADLIFT + CLEAN *halting 3sec
4[3+2]@up to 76%, 2[3+2]@81%, jerk-%, rest 2min

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FRONT SQUAT + JERK
4-5[2+2]@up to 83%, jerk-%, rest 2min

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DEFICIT CLEAN PULL *full foot
2x3@+5kg today best jerk, rest 2min

20 min echo
10 min bike
4 rounds:
Run 800m
Strict pull-ups 10
Goblet squat 20 (22,5kg db)
Sit-ups 20-30-40-50
Push-ups 15-20-25-30
Hang DB snatch 14-16-18-20 (22,5kg)
Bike 5 min

Easy pace or Max cal and reps

SET A | 4 rounds
8x hip thrust
10x lying oh plate leg lift

SET B | 3 rounds
6+6x DDB/DKB split squat
8x banded hamstring curl
6-8x box jump

AMRAP8:
6x wallball
20x mountain climber
6x KB swing
20s plank hold

LÄMMITTELY
15min
200m soutu / hiihto
10 x askelkyykkykävely
10 x marssi LP kanssa
10 + 10 x askellus sivulle mini vk
5 x mittarimato paikallaan
5 + 5 x lisko kierrolla

VOIMA
3 x 8 boksikyykky tangolla

KÄSILLÄSEISONTA
• Käsilläseisonta harjoitteet seinällä/boksilla
• Core harjoitteet
1. polviseisonnassa vk lantion ojennus + lp suorille käsille ylös
2. Hollow hold (+kaari)
3. Päinmakuulla kuppi
• Lavanhallinta/vahvistus
1. Lapapunnerrus / lapatyöntö
2. Tankopito suorilla käsillä