EILINEN tai

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

Warm-up

5-minute Row @ easy pace (nose breathing)
+
Barbell warm-up
10 – 8 – 6 – 4 – 2 of each movement
Deadlift – Hang muscle clean – Push press – Hang power clean – Thruster – Power clean – Hang squat clean
You can break this into sets as wanted. Start with an empty barbell and add load on each round
+
Continue to build up to the working weight for the barbell movements
Warm-up for the other movements between the barbell sets

EILINEN tai

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

Gymnastics

Warm up

2 rounds of

12 G2O with plate
10 hollow rocks with plate
10+10 around the world
6+6 windmill with plate
12+12 balanced press w/ plate

10 active 2 passive
10 ring row
10 scapula pull
20 rubberband pull apart
10 kips

Gymnastics for quality
30min

ADVANCE
Ring/Bar muscle-up baisics

INTERMEDIATE
Butterfly C2B/pull-ups baisics

BEGINNER
High kipping K2E

WOD
In 6min
Accumulate with partner as much time as possible in ring support, palms forward.

5 x 2 high hang snatch

Weights should feel snappy!

LÄMMITTELY
1. Vaaka
2. Askel sivulle - ponnistus yhdelle jalalle oik.
3. Askel sivulle - ponnistus yhdelle jalalle vas.
4. Nelinkontin raajojen ojennus
5. Lisko + kierto oik.
6. Lisko + kierto vas.
7. Lankussa ylävartalon kierrot

VOIMA
Takakyykky 3x12
Pystypunnerrus 3x12
Lepo sarjojen välissä 45-60s.

AMRAP 7
Lankussa kk siirto x12
Russian twist kk x12
Punnerrus kk kosketuksella x6

EILINEN tai

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

For Time:
400 m run
100 Box jump
100 Thruster
100 Front squat
100 Shoulder to Overhead
100 Stepping lunge
400 m run

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5+5 PRESSING SNATCH BALANCE + SNATCH BALANCE
5+5 OHS + PRESS IN SNATCH

video: PRESSING SNATCH BALANCE

video: PRESS IN SNATCH

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SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@57-65% *beginners bw 50% = 1RM snatch
2x[1+2+2]@barbell, 4x[1+2+2]@57-65% sn-%, rest btw sets 2min

video: SNATCH SLOW HIGH PULL

video: SLOW PULL SNATCH

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POWER CLEAN from KNEE + POWER JERK + SPLIT JERK *split jerk both side 1+1
2+2+2@barbell, 3x[1+1+2]@light load, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 SQUAT JUMPS
3+3@up to 65-70%, rest btw sets 2min *bw 80% = 1RM front squat

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PAUSE SNATCH DEADLIFT *2cm, knee, mid-thingh
3x3@today snatch weight or 10kg more, rest btw sets 2min

video: PAUSE SNATCH DEADLIFT or SEGMENT SNATCH DEADLIFT

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