10 - 9 - 8 - 6 - 5 - 4 - 3 - 2 - 1

• Rinta tankoon / Leuanveto
• Kahvakuulaheilautus
• Dippi

Jokaisen kierroksen jälkeen 30 sek lepo

Olympic Total 45 Mins
25 Mins to Find snatch 1RM
20 Mins to find C&J 1RM

Post heaviest snatch + C&J ( breakdown in comments)
Post body weight if you like.

Core Training

Start by training the following:

• single-leg raises (check for balance and hip shift)
• no-quad hip raises x5-10
• short and wide leg forward bends, alternating arm core rotation

Then test the following:

• Hollow hold/rock
• Superman hold/rock
• Plank

We will be spending time on core development and control in this session. A lot of focus will be on making sure the athletes can find and engage their deep core muscles as well as their surface muscles.

harjoitellaan kevyellä tangolla

• pystypunnerrus 4 x 5
• vauhtipunnerrus 4 x 5

WU
2rds
10x air squat
5+5 KB/DB push press
10x mountain climber
5+5 KB/DB snatch
10x burpee

Alkulämmittely ja mobility

8x complex: 1 pystypunnerrus 1 vauhtipunnerrus 1 työntö

8min amrap
10 t2b tai jalkojen nosto
5+5 rive kplla
30 hyppynarulla

Loppuvenyttelyt

Push Press: Build to a 3RM. Rest 2:00
 5-6 sets to build to a 3RM.
 Reset on each rep (pause at shoulder)
 Between sets perform Banded Face Pull Apart x 15.

With two 24/16 kg kettlebells, two rounds for time of:
Farmer carry, 400 metres
Carry in the front rack, 200 metres
Overhead carry, 100 metres

3 rounds for time of:
135-lb. Thrusters, 7 reps
21 Pull-ups

21.15.9
► Box Jump
► Pull Up
► DeadLift