Open 11.2 AMRAP 15'min

Complete as many rounds and reps as possible in 15' minutes of:

Treenaaja ______________________________ Kuntoilija

9 Deadlifts (70/45kg) ___________________ 5 Deadlifts HAP
12 Hand release Push-ups _____________ 7 Push-ups / Knees
15 Box jumps (24"/20") _________________ 9 Box jumps (24"/20")

2rounds:

10-20s top of ring row
10-20s bottom of ring dip
10-20s L-sit

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kb

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 + 3x SPLIT JERK RYTHM DIPS *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot -- lift off = veto polvelle

*SNATCH COMPLEX ->
DIP SNATCH + SNATCH BALANCE + OHS
SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot -- lift off = veto polvelle

*JERK COMPLEX ->
DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

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video: SPLIT JERK RYTHM DIPS

video: DIP CLEAN

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TALL MUSCLE SNATCH
3x4@barbell - ~25-30% sn-%, rest btw sets 2min

DIP MUSCLE SNATCH + GOOD MORNING - DROP SNATCH *sama liike kuin tekniikassa
3-4x[2+2]@25-40% sn-%, rest btw sets 2min

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TALL MUSCLE CLEAN
3x4@barbell - ~25-30% jerk-%, rest btw sets 2min

DIP MUSCLE CLEAN + PUSH PRESS + GOOD MORNING - SPLIT JERK *sama liike kuin edellä tempausotteella, mutta nyt työntö saksiin heti hyvää huomenen perään
3-4x[2+1+2]@25-40% jerk-%, rest btw sets 2min

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POWER CLEAN + FRONT SQUAT + REBOUND SPLIT JERK *split jerk both side 2+2
3-4x[1+2+4]@40-50% jerk-%, rest btw sets 2min

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RDL *jerk grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
3-4x[5+5]@RPE8 *could do 2-3 more reps, rest btw sets 2min

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video: TALL MUSCLE SNATCH

video: DIP MUSCLE SNATCH

video: GOOD MORNING

video: DROP SNATCH

TALL MUSCLE CLEAN

video: DIP MUSCLE CLEAN

video: REBOUND SPLIT JERK

video: RDL = Romanian Deadlift

video: reverse grip BENT OVER ROW

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Lat Prayer Stretch on Box
5/5 Moose Antlers
10/10 Single Arm DB Bent Over Rows
-Rest as Needed b/t Sets-

For time

• 800/1,000-meter row
• 21 overhead squats
• 600/750-meter row
• 15 overhead squats
• 400/500-meter row
• 9 overhead squats

• 200/250-meter row

• ♀ 95 lb

• ♂ 135 lb

8 Min AMRAP

8 Front Squats
10 Pull Ups
12 HSPU

@43/61

20 kierrosta
1 power clean
3 bfb
5 wb

Partner Workout
AMRAP 20 mins (Split reps evenly )
20 cal row
20 USA swing @24/16kg
20 partner wall ball sit up@9/6kg
20 ring push up
20/20 - 40/40 - 60/60 … Double under

Rest 3 mins

AMRAP 10 mins ( Relay)
10 goblet squat
10 kipping Pull up
10 up down to target

Partner A Completes a full round Then swich!

Romanian deadlift 12-10-8-6 reps

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10/10 Seated Single Leg Lifts
MIN 2 - Band Tricep Stretch
MIN 3 - :45 EZ Jog (Nasal Only Breathing)