Pari pientä kivaa Amrappia tangolla.
Vähän ylä kroppaa ja ala kroppaa.

Weighted plank hold

3 sets of 45s hold

Rest 60s between sets

3 rounds
250m run
10 walking lunges
10 ring rows

Snatch Technique
On the 2:00 x 4 Sets:
3-Position Muscle Snatch
1 Pausing Overhead Squat
1 Snatch Balance

*start with empty barbell and add weight each set

Squat Snatch
On the Minute x 5:
5 Squat Snatches @ 50-60% 1RM

*weight stays same

No sessions today, take the day off.
Of course some walking outdoors is something you should do but
nothing real workout.
Some mobility if necessary. Relax, I prefer go out and get some air. if want to for some ski or hockey playing then do it!

RestDay!

30 min PK
800m jog
30s Arch body hold
30s plank
150 rope jumps
40 walking lunges
10 OHS bar or stick
10 snatch balance bar or stick
30s+30s side plank
Go easy (pitää pystyä puhuaan puuskuttamatta :) )

DB bench press 3x15 reps

A.10 x 30s. W / 30s. R
A1. Slamball
A2. Single arm kb hang snatch @1 x 24/16kg

- Rest 90s. –

B. 10 x 30s. W / 30s. R
B1. Push press @35/25kg
B2. Burpee

- Rest 90s. –

C. 10 x 30s. W / 30s. R
C1. DU/SU
C2. Box step overs @1 x 22,5/15kg

Tulos: Kaikki toistot yhteensä

Warm up(10)
2rds
20 mountain climbers
10 plank tap
20 heels to rear
10 lunge

WRK(22)
WRK 1:00 Rest :30 x15
7 hand release push ups w/shoulder tap
7 goblet squat (choose load)
7 plyo jumps

Finisher
50 slow bicycles
1:00 hamstring stretch

1. Power clean + hang power clean + Jerk. 15 minutes to build up.
2. Squat clean + hang squat clean + Jerk. 15 minutes to build up.
3. Squat clean + hang squat clean + front squat + Jerk. 10 minutes to build up. Don't max out. Aim for a solid ~80% of C&J 1rm. At least 5 lifts for a set.