EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

tai

CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko

1. ONE LEG INCWORM
2. CRUNCH
3. ONE LEG INCWORM
4. SCISSORS
5. BURBEES
6. PLANK + BEAR
7. BRIDGE TAPS
8. HEEL TOUCHES

54:30
Koko setti cindynä. Osa punnerruksista telinettä vasten.
Miko ja Rimpen kanssa pyytjärvellä.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 EZ Bike (option for nasal breathing only)
MIN 2 - :45 Alt. Bird Dogs
MIN 3 - :45 Foam Roll Quad Smash

week 1/9

WARM UP + TECHNIQUE 10-15min

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PAUSE SPLIT SQUAT OHS BALANCE
*pause 2-3sec, both side
3[2+2]@barbell with banded & weight pal 2min

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SNATCH FROM POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
4[2+2+2]@up to 70% sn-% pal 2min

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CLEAN + SPLIT JERK *jerk both side
3[2+2]@74% jerk-% pal 2min

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DEFICIT CLEAN PULL
3x3@+5kg today best jerk, pal 2min

For time:

7,5k Row
5k Bike

Split as desired. First row then bike.

TC 48

week 2/9
WARM UP + TECHNIQUE 10-15min

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PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min

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SNATCH + SNATCH ABOVE KNEE
1+1@up to 75%, 3[1+1]@83% sn-%, pal 2min

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CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min

---

DEFICIT SNATCH PULL
3x3@+5kg today best snatch, pal 2min

7 rounds for time of

• 1 legless rope climb, 15 ft
• 10 burpees

Every 10 mins x 4 sets:

A.
50 double unders
750/600 m row
40 air squats
20 alternating single DB snatches
15 box jumps

B.
400/350 m ski
20 m med ball lunge walk
15 v-ups
20 m med ball lunge walk
400/350 m ski

2 sets per stations. Time cap 8 minutes per station.

12min alkavalla 2 minuutilla

5-10 varpaat tankoon + laite kevyesti palautellen