WARM UP + TECHNIQUE 10-15min

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POWER SNATCH + SNATCH BALANCE
3[1+2]@50-60% sn-% pal 2min

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CLEAN HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP CLEAN
3[1+2+1]@50% jerk-% pal 2min

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CLEAN BELOW KNEE + SPLIT JERK
3[2+2]@60-70%, 4[1+2]@75-83% jerk-% pal 2min

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3-POSITION CLEAN PULL + CLEAN PULL
*2cm off the floor + knee + power position
3[2+1]@+5kg today best jerk, pal 2min

LÄMMITTELY
Teema: lantio
2 kierros, 60s. liike
- kyyhkyskierto
- liskokierrot oik. ja vas.
- boksilla tuettuna sisäkierrot
- boksilla lonkankoukistajan venytys oik. ja vas.
- seinällä polven nosto + kierto
- seinäkyykky
- syväkyykyssä käden avaukset

KEHONPAINO CIRCUIT
3-4 kierrosta - 45s./20s.
1. AKK - lankkussa olkapääkosketukset
2. Rengassoutu
3. Kissa - rapu
4. Kylkilankku (+simpukka) oik.
5. Kylkilankku (+simpukka) vas.

TTB:

For quality:
1. 3 x 10 Kip swings
2. 10 x 1 Jump to hollow
3. 2 x 5 Kipping leg raises to 90
4. 5 x 1 Kip swing + 1 Leg raise to 90 + 1 TTB
5. 2-3 min to practice and play with different techniques:
A)Straight legs
B)Bent knees with “kick”
C)Scooping

Alternate A1/A2

A1. Strict dip -rest 2:00 before A2
H4 @ 1-2 RIR
3 x AMAP-1 @ 85-90%H4

A2. Strict pull-up, rest 2:00 before A1
H4 @ 1-2 RIR
3 x AMAP-1 @ 85-90%H4

Build to a heavy set of 4 with 1-2 reps in reserve THEN do 3 back-off sets. Each back-off set is as many repetitions as you can (minus 1) @ 85-90%H4 (choose so that you can get at least 8 reps on your first set).

BikeErg warm-up

5:00 @ 50-60%FTP20 (easy)

+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
2 Rounds
0:30 @ 100+% FTP20 (moderate hard)
1:30 @ 70% FTP20 (moderate easy)
+
1:00 @ 50-60% FTP20 (easy)

AMRAP 35
YGIG Split Reps However

• 1000m Row/Echo/Ski
• 90s Mountain Climber
• 80 Rope Jump
• 70 Wall Ball
• 60s Plank Hold
• 50 DB Push Press
• 40 Box Jump
• 30s Hanging L-Sit
• 20 DB Snatch
• 10 Devils Press

Hang squat clean 3 RM

Strength (push-pull - hypertrophy focus)

A) 4 sets
6-8/side seated alternating kettlebell press
8-10/side single arm landmine row
10-12 barbell shrugs behid the back

B) 3 sets
10-12 incline hammer curls
10-12 close grip tricep push ups
10-12/side lean away lateral raises

C) 2-3 sets
20-30 sec contralateral single arm leg plank
20-30 sec hollow body flutter kicks
10-15 barbell wrist curls on bench

5 x 3 min. AMRAP. 2 min. rest/transition.
3 person teams. 2 works, one rests. Split anyhow. Score is reps combined.
Station 1.
Ski erg + Echo bike max. cals.
Station 2.
Devils press with two dumbbells
Station 3.
Burpee box jumps
Station 4.
Partner wallballs
Station 5.
Thrusters 30/20