30 min

10 t2b
10 hspu
10 wall ball
10 pull up

3 x 10 min ski moderate 2 min lepo settien välissä.

Warm-up

800m Jog
+
1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10 seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build to workout weight for snatches and overhead squat (as needed)
* Practice a few short sets of ring muscle ups between barbell movements
+
@ workout weight
200m Run
2 Power snatches
4 Overhead squats
2 Squat snatches
3 Ring muscle-ups
200m Run

1: bike 11/13 cal (max 0:45)
2: 15 du's + 8 wallball
3: 10 push up

Clean & Jerk complex

In 20 min, find heavy set of

2 hang clean + jerk

5 rounds:
20 Dead Bugs (1=1)
1min Dead Hang
1min Sorenson Hold
- Rest as needed btw movements

Skill

Emomx10-15
1) skill of your choice
2) rest
3) rest

Minuutin verran valitsemaasi skill- liikettä, fiiliksen mukaan joko 1 tai 2min huilia

E90s x8:
5-5-3-3-1-1-5-5

Etsitään päivän raskaat ko. toistoille, viimeiset vitoset isommilla raudoilla kuin ensimmäiset vitoset.

Power clean
20 minutes of lifting, Easy weights. Just get familiar with the movement.

SNATCH HIGH PULL + MUSCLE SNATCH + OHS

1-2× 3+3+3@barbell,
2-3× 1+1+1@light weight, rest btw sets 2min

EILINEN / LEPO

TAI

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

---

EMILIO ESQUEDA

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2x[2+2+2+2]@35% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE
2+2+2@barbell, 2+2+2@up to 75% sn-%, rest btw sets 2min *example of rise 50-60-65-70%

RDL *jerk grip
3x5@55%, jerk-%, rest 2min

---

SUPERSET: quality : 3 rounds, no shoes
12x TRICEPS PUSHDOWN *banded
5x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x FLUTTER KICK ABS