A: Squat snatch on Same weight 1-2-3-4-5…
B: Split jerk practice behind the neck+ front up to heavy
C: Emom 6’: 4 squat clean @80% + 3 lat. Burpee

2-3 min light cardio
1-2 mn banded lat strech (OH pos, each side)
1-2 min cobra to downdog pose
1+1 min quad strech (each side)

EILINEN tai

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

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

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

--

SNATCH
5x2@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

-soututekniikka
-abmat sit up

WOD
5 rounds
12 cal row
12 abmat sit ups

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(33)
WRK 15:00 REST 3:00 WRK 15:00
12 dumbbell hang clean w/alt shoulder press
db hang clean + right + left alt sh press =1
6-20m shuttle run + 10 mountain climbers
run 20m complete 10 climbers x6
12 dumbbell floor bridge press
floor bridge + db chest press
24 pop ups(sit to a box or chair and hop up)
12 plank dumbbell row(high plank + s/a row)
*high plank + s/a db row right + left

Finisher
50 russian twist
1:00 samson stretch

Back Squat

3 x 3 x 75% (1RM)

A: Squat clean without hip contact+ low hang squat clean up to heavy x3
B: Hip snatch+ squat snatch up to heavy x3
C: Every 30 sec. Triple snatch pull,@100% of snatch x5

Joka alkava 2min x 6
10 Askellus boksille
6 1-Käden devils press vuorokäsin

Lepo!

Deadlift 5 RM, then 3x5 @ 90%