EMOM for 4 rounds
1) Gorilla rows
2) Landmine twists
3) Alternating DB snatches
4) Rest

3 mile run along waterfront

Every 5 mins x 6 sets
Alt between :

A:
20/15 cal row
20 Kb Pull through
20 KB suitcase Split squats (10/10)
20 Double under /40 Single under
Remaining time is rest!

B:
20 Box jump@60/50cm
20 push up on box
20 alt. V-up (10/10)
20 air squat
Remaining time is rest!

0-7min:
200m run
18 double db clean & jerk

7-13min:
200m run
13 double db clean & jerk

13-18min:
200m run
10 double db clean & jerk

18-22min:
100m run
8 double db clean & jerk

22-25min:
100m run
6 double db clean & jerk

HUOM! Voit tehdä molemmat versiot päivän kaikilla tunneilla.

1 minute: 9 cal bike erg
2 minute: 15 air squat
3 minute: 9 cal row
4 minute: 15 kb sumo deadlift high pulls

For time

• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead
• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead
• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead
• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead
• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead
• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead
• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead

CORE:

3x
25 ghd sit ups
25 hollow rocks
- rest 2min

3 rounds of:
10 Windshield vipers (hanging)
10+10 DB side bends
20 DB russian twists
10+10 Side plank crunches
Rest

MODERATE-HEAVY WEEK 9/10

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Do your own 10 min warm-up tai…
1-2 rounds:

5×/side Modifield Alternating WINDSHIELD WIPER (knees bent) with single arm ABDUCTIONS light Plate/DB's
*selinmakuulla polvet koukussa. Polvet lonkan päällä. Molemmat kädet suorana kohti kattoa. Kierrä koukku jalkoja oikealle, jätä oikea käsi kohti katto mutta vie samaan aikaan vasenta suoraa kättä sivulle lähelle lattiaa (hartia tasolla). Palauta raajat keskelle ja toista toiselle puolen. Kevyehköll kuormalla.

5×/side DEADBUG with Alternating Single Arm PULLOVER *light Plate/DB's

8-10×/side + 8-10s hold /side SIDE ELBOW PLANK with HIP DIPS + HOLD *weight or without

8-10× OHS *snatch grip, barbell

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video: Windshield Wiper (knees bent)

video: Deadbug with Alternating Single Arm Kettlebell Pullover

video: Side Plank with Hip Dips

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SNATCH HIGH PULL + MUSCLE SNATCH + POWER SNATCH + SNATCH + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest 1min

SNATCH
3×2@70%, sn-%, rest 2min

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FRONT SQUAT
2@up to 70-73%, rest 3-4min

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LOW BOX JUMP with DB's *kevyt kontakti boksiin - vastaanotto suoralle jalalle - pudota kässärit juuri, kun lähdet ponnistamaan syväkyykystä ylös
4×3, rest 2min

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video: Low Box Jump with DB's - Torohtiyn video 1 esimerkin mukaisesti
https://www.instagram.com/p/DW317TBFuI-/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

5-8×/side BENCH ECCENTRIC LOAD HIP FLEXOR with hold 3s isometric pause
5-8×/side DB GOBLET COSSACK SQUAT
5-8×/side DB SINGLE LEG BRIDGE älä anna lantion karata "anterior pelvic tilt -asentoon, vaan ota alavatsan kautta jännite keskivartaloon (imu), jolloin lantio on enemmän "posterior pelvic tilt", tällöin liike menee helpommin pakaraan eikä luo alaselkään painetta.

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video: Bench Eccentric Load Hip Flexor with hold

video: DB Goblet Cossack Squat

video: DB Single Leg Bridge

Part A).
Skill Primer
Hang Muscle Snatch, Drop Snatch & OHS
(5-8 sets x 2+2+2)

Part B).
Tempo Snatch Deadlift & Power Position Snatch
(8 sets x 1+2 / 55%-70%)