WARM UP
15-20min easy pace bike

Then:
E3MOM 3-5 rounds
1) run
2) row
3) bike
4) echo/ or ski

COOL DOWN
10-20min easy pace bike
(Steady pace / ave hr zone 2)

week 3/9
WARM UP + TECHNIQUE 10-15min

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SNATCH From Power Position + SNATCH + SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2x2[1+1+2+2]@barbell, rest 1min

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POWER SNATCH + OHS
3-4[1+2]@up to 73%, sn-%, rest 2min

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FLOATING HALTING CLEAN DEADLIFT + CLEAN *halting 3sec
4[3+2]@up to 76%, 2[3+2]@81%, jerk-%, rest 2min

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FRONT SQUAT + JERK
4-5[2+2]@up to 83%, jerk-%, rest 2min

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DEFICIT CLEAN PULL *full foot
2x3@+5kg today best jerk, rest 2min

EMOM 5

3 Muscle Snatch + 3 Snatch Drop

4 x 5min - 3min rest between sets.
alt. a & b
A) ergo @70-75% effort
B) 8 kb swing + 4 burpee over kb + 10 sit up

Rpe 3-3.5

For time

• 1,600-meter run
• Rest 3 minutes
• 800-meter run
• Rest 2 minutes
• 400-meter run
• Rest 1 minute
• 200-meter run

LÄMMITTELY
Liikkuen aktivoinnit ja availut
Tasapainoharjoituksia paikallaan

VOIMA
3 x 8 yhden jalan maastaveto
3 x 8 lattiapunnerrus

LOPPUTREENI - KEHONPAINOLLA
2-3 kierrosta, n. 1 min / liike
1. Lankussa ylävartalon kierto
2. Askelkyykky ylävartalon kurotuksella
3. Seisten kuminauhan vienti yläviistoon + niskan taakse
4. Seinäkyykky

1. 40s row
2. 6-8 box step overs @light DB's
3. 10 toes to post
4. 40s bike
5. 6-10 alternating pistols / box lowers

5 Rounds :

10 Power Snatches 52,5/40kg
10 Bar Facing Burpees

800m Run

5 Rounds:

10 Toes To Bar
10 Bar Facing Burpees

TC 20

• in first part of this workout, let+s push for big sets of toes to bar ( 1- 2 sets ). We can again use the burpees as a pacer.

• in the last part of the workout, let's push for big sets of toes to ( 1-2 sets ). We can again use the burpees as a pacer )

• The middle 800m pace should be something that is going to allow you come in and attack the toes to bar.

SET A | 4 rounds
6-8x + 6-8x BB bulgarian split squat
8x DKB rdl

SET B I 3 rounds
10-12x Banded leg lowers
10-12x deficit hip thrust
8+8x Copehagens

2 x tabata
A)
Miniband skate jumps
Hollow hold
B)
Lunge jumps
Standing leg lifts (fast)