WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *sn grip
10 BACK SQUAT
5 + 5 PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
5 + 5 SNATCH DROP + OHS
5 + 5 TALL SNATCH + SNATCH from POWER POSITION

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SNATCH
1@climb to the maximum of the day, rest 2min

CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, rest 2min

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BEGINNERS (alle 2 kuukautta harrastaneet):

SNATCH
2x3@barbell, 5x3@70%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

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

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

6'min @Relax pace

30"sec Bike
10"sec Dead hang hold
8+8 World greatest stretch
8+8 Knee-to-chest stretch
8+8 Quadruped T-Spine Rotation

AMRAP 35:00 with a partner
1000m x Ski or 2x Bike
30 x Partner wall ball over the rack
30 x Burpee pull up
30 x Dumbell snatch alt. @22,5/15kg

Split work as needed
Goal: 3+rounds

5 x 8

Go every 2:30

EMOM 30 minutes
1: 200/150m row
2: 15 wall ball (9/6 kg)
3: 12/9 cal echo bike
4: 7-8 burpee box jump over (60/50 cm)
5: 5 heavy or 7-8 moderate sandbag to shoulder
6: rest

Divide anyhow:
107 Pullups
107 Back squats

LÄMMITTELY

Ranteiden pyörittelyt

Kuminauhalla
• Hartioiden pyöritykset
• Lapaveto -> soutu
• Vuorokäsin soutu kierrolla
• Boksia vasten auki- ja sisäkierrot

Kehonpainolla
• Lapapunnerrus
• Lankku - AKK kurotuksella
• Seinällä - kädet niskan takana kierrot
• Levytanko pito suorilla käsillä

CORE
Supersetti - 3 kierrosta
12 x dead bug kp
12 x sivulankku nostot (+ jalan siirto blokin yli)

KIERTOHARJOITUS
45s./20s.
1. Vaaka vuorojaloin
2. Gorillasoutu
3. Goblet squat
4. Laite

YGIG
80 Sandbag back squat 30 kg
80 Devil press dumbbel 10 kg
30m X 8 Sled push 140 kg
80 Push press 25 kg
80 Overhead plate lying rise 10 kg

Run 45 - 55 Minutes @ HR Zone 3

Every 6 mins x 5 sets
21 box jump over @60/50cm
18 alt V-up (9/9)
15 regular or incline push up on box
12 KB squat clean @24/16kg
9 up-down pull up or to target

Remaining time is rest!