shoulder & Th mobility

band resisted Th rotations in bear pos. 4x5/5

KB windmill 4x5/5

KB bottom up march 4x10/10m

side plank arm raises w. DB 4x5/5

half TGU 3x3/3

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x PRONE Behind The Neck BANDED PRESS
8x SQUAT JUMPS
8x BRIDGE PULLOVER with PLATE
10x step OH WALKING LUNGE with PLATE

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3+3x TALL SPLIT JERK *both side

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

---

---

SNATCH *time cap 20min
1@climb to the maximum of the day, rest 2min

---

CLEAN + SPLIT JERK *time cap 20min
1+1@climb to the maximum of the day, rest 2min

5 Rounds For Time:
1-2-3-4-5 Rope Climbs
16 Dumbbell Reverse Lunge 22,5/15kg
25/20 Calorie Row / 400m Run

LÄMMITTELY
2 kierrosta 40s./liike
1. Roikkuminen + lapavedot
2. Askelkyykky ylävartalon kierrolla
3. Käsien lähennys vk
4. Takaketju "paikoillaan kävely"
5. Päinmakuulla kädet niskan takana - ylävartalon nosto + käsien ojennus

VOIMA
3 kierrosta
1. Lattiapunnerrus kp x 8
2. Sjmv kp x 8
3. Gorillasoutu x 8+8

AMRAP 10min
5 cal laite
10 x lankussa olkapääkosketukset
10 x russian twist

EMOM 40
1) 45s Erg (medium effort)
2) 10 Kipping Pull-Up
3) 15-20 Wall Ball
4) Rest
5) 45s Erg
6) 3-5 Wall Walk
7) 10 Burpee Box Jump Over
8) Rest

A,
A single set of Strict Pull-ups for max reps.
Add weight if you can do more than 10 consecutive reps.

B,
A single set of Strict Ring Dips for max reps.
Add weight if you can do more than 10 consecutive reps.

C,
Every 1 min for 21 mins, alternating between:
15/13 Row Calories
10 Alternating Reverse Lunge Box Step-ups, 60/50cm
Bear Crawl, 15m

D,
3 rounds for quality of:
10 Prone Snow Angels
5 WY Negatives

Power Clean waves :

5-3-2 : 70%, 75%, 80%
5-3-2 : 75%, 80, 85%
5-3-2 : 77,5%, 82,5%, 87,5%

Go every 2:00

-2 Rounds
-2,5min work / 30s rest

Zone 1:

Run (inc 3-5%) / Airbike

Zone 2:

-Row sprint 100m
-Rest 20s

Zone 3:

Sled Pull Hikes (YGIG)

Zone 4:

-DB weighted Burpee x 5
-Reverse Lunge x 5

Zone 5:

Run (inc 3-5%) / Airbike

Zone 6:

-Ski Sprint 100m
-Rest 20s

Zone 7:

-Heavy High Pull x 5
-Heavy Army Press x 5
-Weighted Crunch x 5

"Baseline" for time:
500m Row
40 Squats
30 AMSU
20 Pushups
10 Pullups / 20 Ring rows

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x4@80% of last week RPE10, bs-%, rest btw sets 3-4min