Clean technique
*Rinnallevedon tekniikkaa, jokainen suorittaa omalla tasollaan.

WOD

For time
10 Pull up OR Ring rows
20 Push up
30 Sit up
40 Air squat
500m row
40 Air squat
30 Sit up
20 Push Up
10 Pull up OR Ring rows

Reps: 8
Rounds: 3 - 4
Tempo: 2020
Unilateral workout

1. Dumbbell floor press
2. Dumbbell bent over row
3. Dumbbell bicep curl
4. Sculll crasher

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

Emom 12

Odd: 4–10 strict pull-up,
Even: 4–10 HSPU / RING DIP / PUSH UP,

Use easier scaling than in the 5rm progression.

For push movement: Use deficit if it is too easy. For example, plates or parallettes for the HSPU or push-up.
For pull movement: use a thicker band or go without extra weight.

3 rounds, supersets

• 8–12 dumbbell bench press
• 8–12 ring row

90 s rest between sets

Choose a weight that you can hold for all sets, but the last reps should be quite hard. Adjust your ring height so you can hold at least 8 reps in all sets.

RestDay

"Snatch heavy single in 10 minutes.
Sitten
3 x 1 @78%

Clean and jerk heavy single in 10 minutes.
Sitten
3 x 1 @78%

Strength (load)

Front squat heavy single in 10 minutes.
Sitten
3 x 3 @84-88%"

Resisted Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Resisted Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Fs max
Stoh max
Dl max
In 3 attempts e2mom

EMOM, Four rounds for reps (AMRAP)
40 sec Burpees
20 sec Fronst Squats 60/42,5kg
40 sec Sit Ups