TGU 3-3-3-3/each arm
+
3rounds for quality
500m Row
15m Waiter walk/each arm
30sec hollow hold

1x10 Clean (5 Tng + 5 Drop and go) 60%
1x10 Hang Clean (5 Tng + 5 Drop and go) 60%

1x6 Clean (3 Tng + 3 Drop and go) 66%
1x6 Hang Clean (3 Tng + 3 Drop and go) 66%

1x4 Clean (2 Tng + 2 Drop and go) 72%
1x4 Hang Clean (2 Tng + 2 Drop and go) 72%

Joka treenikerta lisää 2%

Alkulämmittely ja mobility

Harjoitellaan painonnostoa kepillä

3x 30s liike 30s lepo
Boxihyppy
Viivajuoksu
Roikunta

Loppuvenyttelyt

Unilateral KB bottom up hold TABATA

triset, 5x
1 wall walk
5 seated dbl DB press @rpe7
5 dbl DB thruster

E1,5MOM’9
Build Clean up to 85-95%

Aloita alhaisemmasta prosentista ja lisää joka treenikerta tähdättyä painoa 2,5%

3x5 80% Emomin korkeimmasta nostosta
3x3 85% Emomin korkeimmasta nostosta
3x1 95% Emomin korkeimmasta nostosta

Amrap

Every 90sec for 15min(10 sets for quality)
Snatch complex
1 halting snatch DL
1 snatch pull
1 snatch
+
5rft
5 Dead Lift 100/70kg
8 strict pull ups
12 burpees

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

“Nightmare before Cristamas ” ( Modified )

AMRAP 30

4 Strict HSPU
3 Power Clean 75/55kg
2 BMU
1 Snatch 75/55kg

Warm Up
3 rounds
1:00 rowing
10 reverse lunges + little strech on each rep.
5 push up to downdog pose
5+5 single leg RDL
5+5 single arm db hang cleans
5+5 single arm db bench press

then after 3 rounds some wrist / front rack mobility and start to climb for HPC weights!