LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
2 rounds:
4 + 4 90-90 Hip Switch And Extension
3 + 3 Pistol Squat
5 + 5 Sivuttain nopea istumaan nousu - hidas lasku kyljelleen, rulla/lintti suorilla käsillä

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1-2 rounds: Jerk grip
3 x Sotts Press + Push Press + Split Jerk + Squat Jerk
3+3 Split Squat Press + Split Squat OH
3+3 Tall Split Jerk (Standing On Toes + BB On The Head)
3+3 Split Jerk Eyes Closed + Split Jerk

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ALOITTELIJAT maksimikyykkyjen tilalla:

POWER CLEAN + SPLIT JERK 2s stoppi dipin pohjassa, molemmat puolet
3[1+3+3]@tanko pal. 2min

POWER CLEAN + SPLIT JERK FR & BTN
5[1+2+2]@kevyt - 40% kehonp. pal. 2 min
(FR=FrontRack-edestä, BTN=BehindTheNeck-niskasta)

HIP DIP SNATCH
4×3@tanko pal. 2 min

PAUSE SNATCH PULL + SNATCH PULL pause at knee
3[1+3]@40%, 3[1+3]@45% kehonp. pal. 3 min

STOPPI ETUKYYKKY (stoppi pohjassa)
2@35%, 2@45% 3x2@55% kehonp. pal. 2 min

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OHEISHARJOITTEET 2 kierrosta

10 LATERAL RAISE selän kulma n. 45°, kuormaa
5 + 5 ONE LEG RDL, kuormaa
1 KÄSILLÄSEISONTA PITO seinää vasten 20-30s

DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

FOR TIME
21-15-9
RING DIPS
DOUBLE KB THRUSTER 24/16-16/12
*EVERY ROUND 20/15 CAL BIKE OR 30/24 CAL ROW

Warm up
250m run or 10 cal bike
Then 2 rounds
Duck walk
10 Glute bridges
5 pausing air squats (3 seconds)

Monday: Backsquat
E2MOM
10@50%
8@60%
6@70%
4@80%
2@85%

WOD
Every 4:00 for 24:00 (6 rounds)
20 jump rope
15 sit ups
10 cal bike or row
5 wallballs

WU
Flow 9, legs & back

3-4 rds
10-20 walking Lunge steps
10-20 Good Mornings
10 Arch Up

Bulgarian split squat 5 x 8
challenge with DB's/KB's on sides

Alkulämmittely ja mobility

Taitoa; leuat ja t2b

10min amrap
2 kierrosta juoksu
20s roikunta
2 kierrosta juoksu
20s lankku
2 kierrosta juoksu
Kaaripito

Loppuvenyttelyt

On the Minute x 10:
1 Power Snatch
1 Tempo Overhead Squat

A: Every 5 minutes, for 30 minutes (6 sets) for time:choose your level of fitness
Ninja
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls
RX
5 Strict Pull-Ups
10 Toes to Bar
15 Push-Ups
20 Wall Balls
Working class hero
3 Strict Pull-Ups/ring rows
6 Toes to Bar/ hanging knee raises
9 Push-Ups/knee push ups
12 Wall Balls/goblet squats
Note time for every round

Vi startar året med ett riktigt test av arbetsförmåga. Jämför ert resultat med vad ni klarat tidigare vecka 17, 24 och

• 2-3min. Row/Bike/Run

• 60s. Spider lunge w/ twist

• 60s. Up/Down dog

• 60s. Scale + stretch

• 2x
  10 Snatch grip Deadlift
  10 Muscle snatch
  10 OHS

• Mobility...

• Work on: Back squat

Clean & Jerk: Build to a 1RM in 10 sets. Rest 2:00
- sets of 3-2-1-1-1-1-1-1...
- Option: Technique work performing 8 x 2