For time:

21 dumbell snatches, 1 arm
21 lateral burpees over dumbbell
21 dumbell snatches, 2 arm
21 lateral burpees over dumbbell
19 dumbell snatches, 1 arm
19 lateral burpees over dumbbell
19 dumbell snatches, 2 arm
19 lateral burpees over dumbbell
9 dumbell snatches, 1 arm
9 lateral burpees over dumbbell
9 dumbell snatches, 2 arm
9 lateral burpees over dumbbell

Time cap: 15 minutes

22,5/15kg dumbbell

Teenagers 14-15:
♀ 20 lb (10 kg) dumbbell
♂ 35 lb (15 kg) dumbbell

Deadlift
10-8-6-4-2
Gorilla Row
12-12-12-12-12

PK 45-60MIN

Mieluiten ulkona mutta jos liukasta niin kaikki käy. Uinti myös kova

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, 4x3@up to moderate-heavy weight / up to 80-85% sn-%, rest btw sets 2min
*example up to 50-55%, 60-65%, 70-75%

---

CLEAN + JERK *split both side
2x2x[1+1]@barbell,
4x1x[1+1]@up to moderate-heavy weight / up to 80,
2x2x[1+1]@moderate-heavy weight / 85% jerk-%, rest btw sets 2min
*example up to 50-55%, 60-65%, 70-75%

---

SNATCH PULL *full foot
2-3x1@heavy / 110% sn-%, rest btw sets 2min

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Walking Rest or EZ Bike
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets

4 sets for quality:
Overhead squat 5-5-3-3
30 s rest
ring dips x 3-6
30 s rest
strict T2B x 6-10
60 s rest

1000m bike erg / 500m row (alternating)
20 box step-ups
10 kb swings
0:20 handstand hold

*rest 1:30 between rounds

Partnet workout (You go, I go)

Buy in: 400m med ball run (200m relay)

40-30-20-10
Calories ski/bike
Meters burpee broad jump
Meters sandbag walking lunge@30/20 kg

40-30-20-10
Calories row
V sit-up
Wall ball@9/6 kg

Buy in: 400m med ball run (200m relay)

Timecap : 35mins

shoulder & Th mobility

3rnds for quality
8/8 side plank rotations
3/3 push up pos. scorpion
5/5 kneeling heel touch

dbl KB OH hold 4x15-20sec, 1:1 work:rest ratio

superset, 4x:
5 hindu push up
3/3 KB windmill

For time

• 200-meter dumbbell farmers carry
• 40 GHD hip extensions
• 40-calorie row

♀ 35-lb dumbbells
♂ 50-lb dumbbells