PIKKU JUMPPAAA 🤭

FOR TIME:
40 box jump overs @60cm
20 thruster @42.5kg

• rest 2min-

3 rounds:
17 t2b
10 front squat @42.5kg

week 2/9
WARM UP + TECHNIQUE 10-15min

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PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min

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SNATCH + SNATCH ABOVE KNEE
1+1@up to 75%, 3[1+1]@83% sn-%, pal 2min

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CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min

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DEFICIT SNATCH PULL
3x3@+5kg today best snatch, pal 2min

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5+5 PRESSING SNATCH BALANCE + SNATCH BALANCE
5+5 OHS + PRESS IN SNATCH

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SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@61-70% *beginners bw 50% = 1RM snatch
2x[1+2+2]@barbell, 4x[1+2+2]@61-70% sn-%, rest btw sets 2min

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POWER CLEAN from KNEE + POWER JERK + SPLIT JERK *split jerk both side 1+1
2+2+2@barbell, 3x[1+1+2]@light load, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 SQUAT JUMPS
3+3@up to 75-80%, rest btw sets 2min *bw 80% = 1RM front squat

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PAUSE SNATCH DEADLIFT *2cm, knee, mid-thingh
3x3@today snatch weight or 10kg more, rest btw sets 2min

Tempo Bench Press, every rep 1-2 sec pause on chest

8 x 3, these are deload sets.

Go Every 2:30

Every 90 s x 8 sets:
1 power clean + 1 hang squat clean + 2 jerks

For time

• 10 handstand push-ups
• 5 burpee pull-ups*

For time:
40 DB snatch
30 Target burpee
40 Box jump
30 DB thruster (one DB)
40 Box jump
30 Target burpee
40 DB snatch

Time cap 18 min

DEFICIT DEADLIFT

4x5

• jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina
• aloita itsevarmasta/lisää viime viikosta

Lämmittely:

Pizzalähetti

Mobility

Taito/Voima:
Painonnostoa kepillä, tangolla ja pallon avulla

WOD
8min AMRAP
4 Tempausta kyykkyyn kepillä
4 Leukaa
100/200m konetta tai 12× viivajuoksua

Front squat 2 RM, then sets @ 80%, 70%,60% (choose reps)