WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 POWER JERK
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP

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SNATCH
2x3@barbell, 3x3@up to 60%, *beginners bw 50% = 1RM snatch
2x3@barbell, 3x3@up to 60%, rest btw sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 60%, 2x2[1+1]@60% *beginners bw 70% = 1RM clean+jerk
2x2[1+1]@barbell, 3x[1+1]@up to 60%, 2x2[1+1]@60% jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+3@up to 70%, rest btw sets 2min *bw 80% = 1RM front squat

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DEFICIT SNATCH PULL *full foot + TRAP PULL
3x[4+2]@today snatch weight or 10kg more, rest btw sets 2min

For time

• 800/1,000-meter standing bike

Assistant has stopped speaking, and hands back control to the User.

1: 1 round of "cindy"
2: 8 cal ergo
3: 1 moderate set of HSPU / pike push-up
4: 8 cal ergo
5: 8 ttb
6: 8 cal ergo
7: 8 burpee to target
8: rest

0-5 mins
Row meters
5-10 mins
30 DBL KB Clean and Jerk
10-15 mins
10 Rope pull ups
- köysi leuanvetotankoon

Ring Muscle-up

7 sets @ 40% of max reps (unbroken) , Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed, see details below)

-> BMU

3@up to max (3RM)

Complete as many reps as possible in 10 minutes of

• 8 ring dips
• 8 sumo deadlift high pulls
• 16 double-unders

♀ 65 lb
♂ 95 lb

For time

• 1,000-meter row
• 5 rope climbs to 15 feet
• 50 strict handstand push-ups
• 5 rope climbs to 15 feet
• 1,000-meter row

AMRAP 13 With Partner

Row 20/15 Calories. IGYG.

( After each set reset monitor )

Score : Total Calories

LÄMMITTELY
• Ylivienti vk
• Vk seläntakana - käsien nosto
• Yhden käden pyöritykset vk
• Etummaisen sahalihaksen aktivointi vk
• Käsien lähennys (rinta) vk
• Elephant walk
• Sivukävely vk
• Istuen lonkan sisäkierrot
• 90/90 jalan nosto ja vienti eteen

VOIMA
Liikepari A
3 x 8 sumo maastaveto kk
3 x 8 sivutaivutus kk

Liikepari B
3 x 8 askelkyykky etujalka korotettuna
3 x 8 kulmasoutu etunojassa kp