Snatch technique
*Tempauksen tekniikkaharjoittelua + liikkeen läpikäyntiä pieniin osiin pilkkoen
*Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen (veto, allemeno jne)
*Jokainen suorittaa omalla tasollaan, lähdetään perusteista!

WOD
5rounds of:
30sec walking lunges
30sec ring push ups
30sec ring rows
30sec hollow hold
Rest 90 sec

*Ring push up + ring row = valitse itsellesi sopiva kulma niin, että toistot pysyvät teknisesti hyvinä

2-3 min light cardio
2+2 min glute/lowback smash with roller
10 squat hold + torso rotation alt sides
1+1 min tricep strech

Alkulämmittely ja mobility

Pystypunnerrus progressio

Emom 90s x 6
"Chief"

Loppuvenyttelyt

On the 2:00 x 5 Sets:

1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk

*Pause 1 second in the catch position of both the clean and the jerk.

Clean & Jerk
On The Minute x 9 Sets:
1 Clean & Jerk

Build in weight after every 2 sets.

Resisted Nasal Breathing: 15 breaths.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 Sets:
3:00 Moderate
3:00 Moderate-Hard
3:00 Hard
3:00 Recovery Spin

Warm Up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech

5 rounds:

30 Russian KB Swings
20 KB Goblet Squats
1000m Run

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

Teams of TWO, AMRAP 15
In total Squat Clean
As many reps as Possible Ground To Overhead 32/24kg Kettlebell
”In Teams of two in a timeframe of 15 minutes find the max total weight in squat clean and perform as many reps as possible in GTOH 32/24 kg kettlebell. You can work simultaneously with cleans and GTOHs. 1 kg = 1 repetition.”