EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

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HIP SN + HIP (DIP) SN
5x2+2@kevyt pal 2min

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SNATCH
5x2@kevyt pal 2min

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BOX JUMP Straight Leg
5x6 pal 2min

2-3 min light cardio
1+1 min tricep strech (light strech)
1-2 min banded bully strech

3:00 easy bike, row or run

10 passthroughs

Snatch grip barbell warm up (3-5 reps)
- deadlift
- hang snatch
- OHS
- Power snatch

3 position snatch (floor, below knee, above knee)
Every 1:30 x 7
Min 1-2: 50% (2 sets)
Min 3-4: 60% (2 sets)
Min 5-7: 70% (3 sets)

For time:

50 burpee squat jumps

Burpeesta kyykkyyn, josta hyppy ylös täydellä lantion ja polvien ojennuksella. Jalkojen tulee irrotta maasta ja käsien käydä yhdessä niskan takana yläasennossa.

Warm up
3 rounds
1:00 ski (increase pace each round)
10-15m empty/light weight sledge
6 barbell press
5 barbell push press
4 barbell push jerk
15 hollow rocks
then
climb to working weights and test on round of :
:20 ski erg at workout pace
10m sledge at workout weight
4 push jerk @52.5/35kg

A,
Snatch Deadlift + Snatch Pull + Snatch 1x1

Use the heaviest weight you can for the set.

Find a heavy weight for the complex (1+1+1) in 15-20 mins.

B,
Every 1 min for 14 mins, alternating between:
10 Clusters @43/30kg
50 Double Unders

C,
2 rounds for quality of:
L Arm Farmers Carry, pick load, 15m
15 Band Pull Aparts
R Arm Farmers Carry, pick load, 15m
15 Band Face Pulls
L Arm Front Rack Carry, pick load, 15m
15 Scap Push-ups
R Arm Front Rack Carry, pick load, 15m
15 Scap Pull-ups

Athlete chooses the weight for the carries. Weight should be challenging but allowing for unbroken carries.

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

A,
Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use work up method.

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
4 rounds for quality of:
8 Tempo Goblet Squats, pick load
8 Tempo Ring Rows
8 Tempo Stiff Leg Deadlifts, pick load
8 Tempo Push-ups
Row, 750 m
3 sec down and up for each movement.

Goal: Complete each movement at RPE of 6/10 with the focus on stretching over strength work

C,
For quality:
100 Band Pull Aparts
100 Band Face Pulls
50 Scap Pull-ups
50 Scap Push-ups

A,
For quality:
Sled Drag + Farmers Carry, pick load, 5x 30m

B,
3 rounds for time of:
20 Box Jumps, 60/50cm
10 Clean & Jerks, 61/43kg

Goal
Sub 8 mins

C,
Reverse Hyper 20-20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.
Recovery weight.

Yoga with Minna