Warm-up:
3x
15/12 Calories erg
20 Deadbugs
10 Snatch grip upright rows
10 Snatch grip sotts press behind the neck
5 High box jumps

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A) Snatch

Snatch, every minute on the minute for 9 minutes:
1) 3 @ 69%
2) 2 @ 74%
3) 1 @ 76%

Deficit snatch pulls, 3 x 5 @ 94% of 1 rep max snatch.

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B) Back squats

5 @ 75%
4 @ 79
3x3 @ 81%

+
4x 2-3 Seated high box jumps. Mahdollisimman suorille jaloille.

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C) Accessory:

3x
10 Hanging knee tucks
1:00 min plank hold
20 Heels over object taps

Bonus:

3 x 12 Dumbbell hammer curl
3 x 12 JM press
3 x 15 Weighted hip extension on GHD

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai

EMOM’12
1. 12 GHD sit up
2. Sandbag hold 40sec
3. 12 GHD hamstrings

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
kevyt tekniikkatreeni n. 30min
Vapaa valinnaiset lämmöt

POWER POSITION BOUNCE & MUSCLE SQUAT SN On The Plates
5x3@tanko pal 2min

HIT & LEG EXT. & POWER SNATCH start position above knee
3x4@tanko pal 2min

SN SOTS PRESS
4x8@kevyt kuorma pal 2-3min

Omaehtoiset verryttelyt / venyttelyt

A,
Split Jerk 3-3-2-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - as many reps/distance as possible in 16 mins of:
Kettlebell Farmers Carry, 32/24kg, 4 mins
Burpee Pull-up, 4 mins
Kettlebell Front Rack Carry, 32/24kg, 4 mins
Hang Clean & Jerk, 84/57kg, 4 mins

Complete in teams of 2. Work together sharing the work any way they want to accumulate max reps or distance.

C,
For quality:
3x 12 Weighted Sit-ups, pick load
3x 12 L/12 R Teapots, pick load

5 x 3 @85%
*Every 2 min

3 rounds of:
40 AMSU
30 Reverse crunches
20 Landmine twists
10 Ab-wheels
Rest

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Elevated Calf Raises + 10 Tib Raises
MIN 2 - :45 Kneeling to Sit Stretch
MIN 3 - :45 Quad Roll

*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips
back down towards heels.

3 rounds:
12 Front rack lunges
12 DB squat
-rest 1-2 min between rounds-

EMOM 6
1. 8-10 bulgarian split squat (right)
2. 8-10 bulgarian split squat (left)

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 sets
2:00 row @easy/mod pace
10+10 plate halos
20 plate hops
10+10 single leg deadlifts
10+10 single arm press
10 scap pull ups
then 2 sets with barbell
Halting Clean Deadlift (pause at knee 3s) + squat clean + jerk dip + split jerk x 3 times
then start to build to 60% and start main part