5 x 3 @85%
*Every 2 min

WARM UP + TECHNIQUE 10-15min

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TALL POWER SNATCH + TALL SNATCH
3x2[1+1]@bb, pal 2min

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POWER SNATCH + OHS
4[1+1+2]@up to moderate weight, pal 2min

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POWER CLEAN + POWER JERK + SPLIT JERK
2[1+1+2]@bb, pal 1-2min

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CLEAN HIGH PULL + CLEAN BELOW KNEE + JERK *high pull full foot
6[1+1+1]@up to moderate weight, pal 2min

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3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position & last rep full foot
3[3+1]@+5kg today best jerk, pal 2min

15 x WB
15 x KB Swing 32/20
15 x Box Jump

15-20min Assault Bike

20 kierrosta aikaa vastaan:

• 3 leuanveto
• 3 wall-ball (N 6kg - 2,75m / M 9kg - 3m)
• 3 leuanveto
• 3 käsipaino-thruster (N 2x15kg / M 2x22,5kg)

Jos käsipainoja ei saatavilla, käytä kahvakuulia.

WOD
400m run/200m walk
30x goblet squat
30x KB/DB swing
400m run/200m walk
20x goblet squat
20x KB/DB swing
400m run/200m walk
10x goblet squat
10x KB/DB swing

Bent over barbell row (supinated) 15-12-9-6 reps

Band Pull aparts + Banded Hip activation
then
3 sets
1:00 cardio (add speed each round)
5 muscle cleans
5 front squats
5 hang squat clean
10 scapula pull ups
5 bar facing burpees

then start to prep for Squat clean + FS workout

week 8/9

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, rest 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, rest 2min

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ALVA 😊

SEATED SHOULDER PRESS
1@climb to the maximum of the day, rest 2min

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5/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

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CLEAN PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 70% = 1 RM CL&J)

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CLEAN PULL to POWER POSITION + CLEAN HIGH PULL above knee *full foot = kantapää lattiassa
3-4[1+3]@RPE8 (could do 2 more) reps, rest 2min

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MUSCLE CLEAN from HIP + TALL CLEAN
3[3+3]@barbell, rest 1min

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CLEAN PULL to POWER POSITION + CLEAN above knee + SPLIT JERK *split jerk both side 1+1
4-5[1+2+2]@RPE8 (could do 2 more) reps, rest 2min

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video: MUSCLE CLEAN from HIP

video: TALL CLEAN

Partner wod ( You GO , I GO )

Amrap 15 mins
70 cal row
60 DB power clean @2x22,5/15kg
50 wall ball @9/6kg
40 hspu kipping/ sc : push up
30 burpee box jump
20 kipping c2b/ sc : 10 strict Pull up

3 mins

Amrap 15 mins
140 du
120 air squat
100 Pull up kipping/ sc: Jumping Pull up
80 Single arm DB thruster @22,5/15kg
60 Feet on box shoulder taps each person
40 medball clean @9/6kg

Goal : 1+ round in each AMRAP