EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Diane

• 21 deadlifts (♀ 155 lb, ♂ 225 lb)
• 21 handstand push-ups
• 15 deadlifts (♀ 155 lb, ♂ 225 lb)
• 15 handstand push-ups
• 9 deadlifts (♀ 155 lb, ♂ 225 lb)
• 9 handstand push-ups

OPTIONAL COOL DOWN

5-10 MIN YOGA FLOW...
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child's Pose
Rebound Pose

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

---

SNATCH
2x3@barbell,
3x3@up to moderate-light weight / up to 70% sn-%, rest btw sets 2min
*example up to 50-55%, 60-65%

---

CLEAN + JERK *split both side
2x2x[1+1]@barbell,
3x1x[1+1]@up to moderate-light weight / up to 65, *example up to 50-55%, 60-65%
2x2x[1+1]@moderate weight / 70% jerk-%, rest btw sets 2min

---

SNATCH PULL *full foot
2-3x1@moderate-heavy / 80-90% sn-%, rest btw sets 2min

OPTIONAL COOL DOWN

2-3 SETS
:30/:30 Half Pigeon
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Jog
-Rest as Needed b/t Sets-

The snatch, the queen of the Olympic lifts, is performed by lifting the barbell from the ground to overhead in one smooth motion. With an average time of 1.5 seconds to complete the lift, the snatch is widely considered the fastest and most powerful lift in the world — it’s also the most technical and requires skill, precision, and requisite strength.

3 rounds:

30 russian twist
30s hollow hold
10 v-ups
10s L-sit hold on parallettes

Strict bodyweight pull-up 5 x 8

Chest/Back

Warm Up - 10 minutes
20 scap pushups
20 scap pull downs
5 inchworm with pushups

Superset #1 - 5 sets
A1, Bench Press - (heavy 5 all sets) 80-85%
A2, Seated Row Machine - 10

Superset #2 - 4 Sets
B1 Incline Bench Press - 10
B2 Single Arm Dumbbell Row - 12/12

Superset #3 - 3 sets
C1 Chest fly machine - 1 min
C2 Bent Over Row - 1 min

FINISHER - For Time
100 Pushups
100 TRX Row
50 Pushups
50 TRX Row

The snatch, the queen of the Olympic lifts, is performed by lifting the barbell from the ground to overhead in one smooth motion. With an average time of 1.5 seconds to complete the lift, the snatch is widely considered the fastest and most powerful lift in the world — it’s also the most technical and requires skill, precision, and requisite strength.