Every 5 mins x 6 sets
30/24 cal row/bikeerg/ski
20 alt. DB snatch @22,5/15kg
10 Box jump over @60/50cm
Work should be done sub 3-4 mins

Syklin kolmas viikko ennen syysloma viikkoa ja kevennystä.

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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SLOW PULL SNATCH + SNATCH *slow pull mid thingh 3-5sec
2x2[2+1]@barbell, 3x2[2+1]@light / 55% sn-%, rest btw sets 2min

Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

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SLOW PUL CLEAN + CLEAN + SPLIT JERK *split both side 1+1 *slow pull mid thingh 3-5sec
2x2x[1+1+2]@barbell, 2x2x[1+1+2]@light / 55% jerk-%, rest btw sets 2min

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CLEAN PULL *full foot
4x4@moderate weight / 70% jerk-%, rest btw sets 2min

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video: slow pull snatch

video: slow pull clean

video: clean pull *full foot / flat-footed clean pull

Warm Up
2-3 sets
1-2 min air bike
5-10 tempo goblet squat
5-10 kb bottom up press R/L
5-10 single arm ring row R/L OR ring row
5 seated box jumps / box jumps (sharp)

Strenght
Thrusters 5x1reps@75-85% of 1rm
go new set every 1-1.5 minutes
Weighted Strict Chin Ups 5x1reps@60-70% of 1rm
go new set every 1-1.5 minutes
you can go this also as superset and then go new set for every 2-2.5 minutes.

Metcon (Time)

10 Thruster (52.5/35kg) (MASTERS 45+/SCALED 8 REPS OF THRUSTERS)
500/425m row
10 Thruster
500/425m row
10 Thruster

Rest 5:00

10 BAR Muscle Up OR 15 C2B PULL UPS
500/425m row
10 BAR Muscle Up OR 15 C2B PULL UPS
500/425m row
10 BAR Muscle Up OR 15 C2B PULL UPS

Accessory Work
2-3x20m backwards sledge pull
2-3 x 10 double db z-press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed

Tee 1-2 lämmittelysarjaa, jonka jälkeen 3 työsarjaa.
Lepää työsarjojen välissä n. 60-90s

E2MOM 10min
- Rive+Työntö 5+5
- Askelkyykky taakse x 10

AMRAP 10
2-4-6-8-10…….
- Am. Heiluri
- Burpee

CORE
3 kierrosta:
- Linkkari 30sek
- Russian twist 30sek
- Russian sit up 30sek
- Sivulankku 30+30sek
Huili 30sek

For time

• 50 double-unders
• 40 wall-ball shots
• 30 box jump-overs
• 20 ground-to-overheads
• 10 burpee pull-ups
• 20 ground-to-overheads
• 30 box jump-overs
• 40 wall-ball shots
• 50 double-unders

♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 95-lb barbell
♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 135-lb barbell

For quality: increasing weight

5 push press+ 10 front rack reverse lunges

4 push press+ 8 front rack reverse lunges

3 push press+ 6 front rack reverse lunges

2 push press+ 4 front rack reverse lunges

AMRAP, ygig

10 cal echo

20 v-up

10 burpee

20 situp

Amrap 10min ygig full round:
A) one from pair: easy row/echo bike

B) other person:
10 db push press
10 db snatch
10 burpee

2min rest

Amrap 10min ygig full round:
12/14cal row OR 10/12echo
10 oh plate lunges
10 plate twist
10 plate gtoh

2min rest

Amrap 10min ygig full round:
50 rope jump/20 du
10 kb swing
10 kb drag through
10 wallball