LÄMMITTELY
2 kierrosta
1. Ylivienti vk
2. Olkapään kierrot vk
3. Tasapainoilut --> vaaka + polvennosto & sivukyykky + polvennosto
4. Eteentaivutus - kyykky + käden avaukset
5. Lonkan kierrot + 90/90 lantionnosto ja kurotus

CORE TABATA
8 x 20s./10s.
a) dead bug
b) jalkojen siirto puolelta toiselle

VOIMA
Tehdään liikeparina vuorotellen
4 x 8 goblet squat
4 x 8/käsi gorillasoutu

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x plate GTOH
5x/side LATERAL LUNGE or COSSACK SQUAT
10x DEAD BUG plate PULLOVER
10 step OH WALKING LUNGE *plate

--

TECHNIQUE
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop sn" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3+3x MUSCLE SNATCH + TALL SNATCH +
3x[1+1+1] DIP SNATCH + SNATCH from KNEE + SNATCH

3+3+3+4x SHOULDER PRESS + PUSH PRESS + POWER JERK + 2+2x SPLIT JERK
3+3+3x MUSCLE CLEAN + TALL CLEAN
3x[1+1+1+2] DIP CLEAN + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

---

SNATCH + SNATCH BALANCE + OHS
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 1+2+1@70%, 1+2+1@75%, 1+2+1@80%, sn-%, rest btw sets 2min

---

CLEAN + POWER JERK + SPLIT JERK
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 1+2+1@70%, 1+2+1@75%, 1+2+1@80%, jerk-%, rest btw sets 2min

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SNATCH PULL *full foot/flat footed
3x3@85%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

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FRONT SQUAT
3@75%, 2x3@80%, fs-% / bw-%, rest btw sets 3min

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

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

3 rounds: NO SHOES

30sec weighted / bw SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

Toes to bar (kuopio) / Toes to rings (siilinjärvi) technique

AMRAP16 with partner

30 box jump overs
20 push-ups
100 single unders
20 toes to bar / toes to rings

20'min to find your 1RM
Thrusters (From rack)

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x plate GTOH
5x/side LATERAL LUNGE or COSSACK SQUAT
10x DEAD BUG plate PULLOVER
10 step OH WALKING LUNGE *plate

TECHNIQUE
10x RDL *jerk grip + 5x GOOD MORNING - SQUAT/POWER JERK *tee "good morning" ja "squat/power jerk" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3+3x MUSCLE SNATCH + TALL SNATCH +
3x[1+1+1] DIP SNATCH + SNATCH from KNEE + SNATCH

3+3+3+4x SHOULDER PRESS + PUSH PRESS + POWER JERK + 2+2x SPLIT JERK
3+3+3x MUSCLE CLEAN + TALL CLEAN
3x[1+1+1+2] DIP CLEAN + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

---

SNATCH + SNATCH BALANCE + OHS
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 1+2+1@70%, 2x1x[1+2+1]@75%, sn-%, rest btw sets 2min

---

CLEAN + POWER JERK + SPLIT JERK
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 1+2+1@70%, 2x1x[1+2+1]@75%, jerk-%, rest btw sets 2min

---

CLEAN PULL *full foot/flat footed
3x3@80%, jerk-%, rest btw sets 2min - mielellään remmit vetoihin

---

BACK SQUAT
4@70%, 2x4@75%, bs-% / bw-%, rest btw sets 3min

example of rise 55-65%
vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

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

3 rounds: NO SHOES
30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

Alkulämppä leikki
Ristinolla

Mobility

Takakyykky
4x5

WOD
4x1min ON 1min OFF
5 T2B tai jalkojennosto roikunnassa
5 Punnerrusta
10 Ilmakyykkyä

Accessory: 2 Sets for Quality

10+10 - 3point single arm DB row
10 Seated Band Row
10+10 Side Plank Rotations

Lämmittely:

Keppileikki

Mobility

Taito/Voima:
HS-jutut

WOD
Emom 8
1) 1-3 Seinäkävelyä
2) 3-6 Boxihyppyä

5, 4, 3, 2, 1min:
- Two different cardio of your choice, alt. each interval
- 1st minute of each interval, except last 1min RPE 7-8
- Rest 1min btw intervals
Score: meters

20'min to find your 1RM
Deadlift

Rest 5'min

20'min to find your 1RM
Push jerk / Split (From rack)