Squat snatch daily max
Front squat 5 reps daily max
Db row 4x8

Back squat

1 x 3
1 x 3
1 x 4
4 x 5

A,
2 Snatches, pick load

Every 1 min for 8 mins.

65-70% 1RM

B,
2 Power Clean & Split Jerks, 65% 1RM

Every 1 min for 8 mins.

C,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike Erg, 1000 m
10 L Turkish Sit-ups
5 Back Squats, 65% 1RM

D,
For quality:
Outdoor Activity, 45 mins

45 min Low Intensity Sustained Effort Outdoor Activity.

Partner WOD
2 Rounds for time, similar strength recommended
24 x Wallball
24 x Front Squat
24 x Push Press
24 x Hang power snatch
24 x Double Unders
Partner A works while partner B rests, then switch.
Every set must be unbroken. If you fail, both have to run 200m.

Warm-up

3 Rounds of:
15/12 Calories row
20 Lunge steps
10 Barbell upright row
8 Overhead squats
6 Sotts press behind the neck
4 Strict chin-ups

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Snatch

Every minute on the minute: 1 Snatch, climbing weight. Start at 50% and add 5/2,5kg every minute.

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Metcon (time)

For time:

3 Rounds of
800/700m bike erg
10 Power snatches 60/40kg
10 Strict chin-ups
*Weight should be around 60% of the heaviest single snatch of the day.

After 3 rounds, rest 4:00 minutes and then for time

2400/2100m biker erg
30 Power snatches 50/35kg
30 Strict chin-ups
*Weight should be around 50% of the heaviest single snatch of the day.

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Bonus:

Strict banded chest to bar pull-ups, 4 sets of 12.

1-Arm single dumbbell bench press 4 x 15+15

Core:

3x
30 Landmine twists
20 Knee tucks

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40-60 Minutes Bike, Run or Row @ Zone 2

Front squat ladder (pyramid).
10 x 60% 1RM
8 x 65%
6 x 70%
4 x 75%
6 x 70%
8 x 65%
10 x 60%

A,
Tempo Snatch 2-2-1-1-1

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

3 secs pull to the hip pocket and GO!

B,
Every 1 min for 20 mins, alternating between:
20/17 Row Calories
20/15 Push-ups

C,
3 rounds for quality of:
10 Prone Snow Angels
Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m

BMU proge

5 rounds for quality:
15cal ski (reipas vauhti)
Max bmu
-rest 30s
Max bmu
- rest 1min

• koita saada samat määrät joka keikka
• ekassa bmu setissä voi olla esim 4 ja tokas 3 esim.

LÄMMITTELY

Liikkuen, 1 kierros
• Laukka edes takaisin
• Ristiaskel vartalon kierrolla edes takaisin
• Lonkan avaukset etukautta
• Lonkan avaukset takakautta
• Kävelle takaketjun venytys
• Kävellen lonkankoukistajan venytys + käsien kurotus kattoon
• Karhukävely

Paikallaan, 60s/liike
• Sivuaskellus kuminauha nilkkojen ympärillä
• Lonkan loitonnus kuminauha nilkkojen ympärillä
• Lonkan ojennus kuminauha nilkkojen ympärillä
• Lonkan koukistus kuminauha jalkapöydän ympärillä
• Yhdellä jalalla seisten - lonkan aukikierto

VOIMA
Takakyykky 4 x 15

CIRCUIT
3 x 50s/20s,
lepo kierrosten välissä 1min
1. Soutu
2. Askelkyykky kävely
3. Core - kumppari kääntö