WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

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TECHNIQUE
10x RDL *jerk grip + 5x 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 70%, 2x1x[1+1+1]@75%, 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 70%, 2x1x[1+1+2]@75%, 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!
3+2@75%, 2x1x[3+2]@80%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65-70%
*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 *jerk-grip, viimeisin kuorma työnnössä
10x WEIGHTED SIT-UPS *DB niskassa jalkaterät lukittuna
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed

EMOM
5 rounds
1' minute: 5 cal rowing (add 1 cal every round)
2' minute: 10 thrusters @40/25
3' minute: 40m bumper plate farmer carry using pinch grip @AHAP

AMRAP

• 3 power cleans
• 15-foot handstand walk
• 45 double-unders
• 15-foot handstand walk

♀ 125 lb
♂ 185 lb

Työntö 2+2

4 RFT:
- 5 HSPU.
- 10 Alternating Pistols.
- 15 Chin-ups.

*** Time cap: 15 min.

12 min EMOM

Joka toinen min
3 raakarivee + max määrä hollowkeinuntaa

Joka toinen min
3 korkea boxjump + max määrä supermieskeinuntaa

Five rounds for time of:
- 50 Double unders.
- 35 Knees to elbows.
- 18m Overhead walk 60/40 kgs.

Tramppahyppelyä, Elina vetää

FOR TIME

• Run 400m
• 40 Thrusters
• 40 Bar facing burpees
• Run 400m
• 30 Thrusters
• 30 Bar facing burpees
• Run 400m
• 20 Thrusters
• 20 Bar facing burpees
• Run 400m
• 10 Thrusters
• 10 Bar facing burpees

15 min aikaa, etsi päivän 3 RM etukyykky