4-4-3-3-3@70-85%, bs-%

Go every 3:00

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Reverse Tabata ring holds on low rings
10 on / 20 secs off alternating between lockout support (top of dip) and bottom of dip - toe spot if needed for scale

Strict chin ups 5 x 5 (banded if needed)
SS with
Ring rows with a 2 sec pause at the top of each rep 5 x 8 - scale the reps if needed

WOD - unusual skill is kettlebell snatch
A skill we don’t often do so scale back the weight if needed

AMRAP/12
8 KB snatch
10 box jump overs
24 double unders

A) 2min total time: hollow hold
2+2min total time: side plank hold

B) 8 sets (tabata 20s on, 10s off)
1. KB swings
2. TTB or kipping knee raises

Push & Pull
Every 2:30min x 5

• 8-10 Romanian DL (DB Or BB)
• 16 alt. DB Bench press

EMOM 5

3 Muscle Snatch + 3 Snatch Drop

5.5.24 Perfo

5min flow
20min lämppä

25min
3x
15sek/jalka yhden jalan lunge hyppy. Takajalka penkillä
Jumping MU
Tasajalkahyppy sivulle
Rest 2min

15min wod setup & lämppä

Wod

5x
100DU, split anyhow
20 t2b, split anyhow
10FS, 60/90kg, split anyhow

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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MAURI LAAKSONEN & PEKKA HEISKANEN

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the warm-ups are the same as in the gym program!

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SNATCH SHOULDER PRESS + PUSH PRESS + OHS
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

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HIP MUSCLE SNATCH + OHS
3-4x [3+3]@light barbell / stick, rest btw sets 2min

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TALL SNATCH + OHS
3-4x [3+3]@barbell, rest btw sets 2min

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POWER SNATCH from POWER POSITION
3-4x 2-3@barbell-light weight, rest btw sets 2min

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BLOCK BACK SQUAT 90°
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 100% = 1RM BS

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RDL *sn-grip, use straps
5x5@moderate weight, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

For time

• 21 power snatches
• 21 strict handstand push-ups
• 15 power snatches
• 15 strict handstand push-ups
• 9 power snatches
• 9 strict handstand push-ups

3 rounds of:
10 Crunches
20 Cross crunches
10 Reverse crunches
20 Jack knives (single leg)
10 Hollow rocks
Rest