Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

WRK(28)
WRK 8:00 REST 2:00 x3
12 bent over row/ring row/8 pull ups
100m run
12 hand release push ups
24 squats tempo(one sec down-one sec hold-one sec up)
12 body builders
100m run
12 alternating sit ups

Finisher
50 alternating toe touch
1:00 quad stretch

LÄMMITTELY
3 kierrosta, 45s./15s.
• Ylivienti
• Käsien liutus seinällä
• Roikkuminen
• Lisko + kierto oik.
• Lisko + kierto vas.

VOIMA
Leuanveto
4 x max toistot
1,5 min lepo

tai

Vaakasoutu
4 x 8-12 toistot (raskaat)
1,5 min lepo

CIRCUIT
3-4 kierrosta, 40s./20s.
1. Sjmv KK
2. Kulmasoutu kp/kk oik.
3. Kulmasoutu kp/kk vas.
4. Käsien ja jalkon lähennys selinmakuulla

21-15-9
Snatch 40/30kg
T2B
Bar over burpee

12-9-6
Snatch 60/40kg
T2B
Bar over burpee

9-6-3
Snatch 70/50kg
Ring MU
Bar over burpee

Time cap 27 Mins

Change the weights yourself and any style of snatch.

3 RFT:

150m Run
20 Box Step Overs
20 Hang DB Snatch

w.up
Mobility spalla: nicolas instagram
PVC
2RND
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels

EMOM 9' 3 SET
1) 12 DB Hang clean and Jerk
2) Run/ROW 100m
3.) 12 Empty bar Front Squat

Scoring:

STRENGHT WL
EMOM
OGNI 3'per 15' (5 sets):
(Power Clean + Hang Power Clean + P. Jerk) x 2 rep

Set 1-3 = @ 70% of 1-RM Power Clean
Set 4-5 = @ 75% of 1-RM Power Clean

Scoring:

CONDITIONING
For Time
"TURTLE"
Run/ROW 400m
30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
Run/ROW 400m
60 PULL-UP
Run/ROW 400m
30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
Run/ROW 400m

Scoring:

SKILL
15' LAVORO PER HSPU STRICT
LAVORTARE CON RIALZO SOTTO ABMAT CERCARE DI PERFORMARE MAX REP UNBROKEN

Scoring:

LAVORO AGGIUNTIVO
TARGET: LEGS & CORE
4 RND
Rest 1-3' tra i rnd e tra gli esercizi

1 Reverse Alternating Barbell Lunge (front rack) 10-12rep

2 Reverse Bodyweight Power Lunge 20 per gamba

TARGET: LEGS & CORE
4 rnd
Rest 1-3' tra i rnd e tra gli esercizi

1 Wall Sit 45"
2 DB Golblet Squat 45"
3 DBStanding Calf Raise 45"

Scoring:

3 Kierrosta:
8 Punnerrus
30s Lepo
8/8 Yhden käden kulmasoutu
30s Lepo

For time: 100 Pullups
* if/when you break, do 10 MB cleans

45s. ON, 15s. OFF for 16 mins

1. KBS
2. box step ups
3. KB sumo deadlift high pull
4. no jump burpee

BBC Weightlifting - Clean

A) Clean singles

Nousu ykkösillä päivän raskaimpaan 1RM. Nousu painossa kunnes hidastuu!

B) Hang power clean

Hang power clean, 4 sets of 4 @ 75% (of A)

C) Front squat

Nousu kakkosilla raskaaseen, mutta hyvin liikkuvaan 2RM.

4 min bike or row

Then barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings
X3

E2MOM x 3 ( increasing in weight)
9 deadlifts
6 Hang cleans
3 push press