50 naruhyppyä
30 kyykkyä
20 vatsaa
10 kulmasoutu

Deadlift 2x1

Takakyykky 2-4-6-8-8-6-4-2

1000m row
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21-15-9
Pull ups
Box Jumps
Wall balls
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1000m row

-Harjoitellaan PEP

-Harjoitellaan Maastavetoa 5 x 5, kevyt paino

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

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TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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SNATCH DEADLIFT TO HIP + SNATCH + OHS
2x1x[1+1+1]@barbell, 1+1+1@up to 75%, 1-2x1x[1+1+1]@80%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN + SPLIT JERK
*split both side 2=1+1
2x1x[1+1+2]@barbell, 1+1+2@up to 75%, 1-2x1x[1+1+2]@80%, jerk-%, rest btw sets 2min

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FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3x1x[3+2]@80%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65-75%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

5x RDL *sn-grip, viimeisin kuorma tempauksessa
30s ELBOW PLANK with WEIGHT *plate, kuorma alaselän päällä
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed

3 x Max Effort Body row ( Variaion #2) Light or no band ( rest 2:30)
https://vimeo.com/175147342

Back Squat
warm up-
35% x 5
45% x 5
55% x 5
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65% x 3
75% x 3
85% x 3+
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For time
500mt. Corsa
30 Snatch anystyle 50/35kg.
500mt. Corsa
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Cool down: Stretching

04 Rounds for Time :

► 10 Deadlift
► 12 Burpees Over Bar
► 30 D.U. Unbroken

8min AMRAP

5x S2OH (45/30 kg)
5x Pull up
5x Burpee