WARM UP + TECHNIQUE 10-15min

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TALL POWER SNATCH + TALL SNATCH
3x2[1+1]@bb, pal 2min

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POWER SNATCH + OHS
4[1+1+2]@up to moderate weight, pal 2min

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POWER CLEAN + POWER JERK + SPLIT JERK
2[1+1+2]@bb, pal 1-2min

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CLEAN HIGH PULL + CLEAN BELOW KNEE + JERK *high pull full foot
6[1+1+1]@up to moderate weight, pal 2min

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3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position & last rep full foot
3[3+1]@+5kg today best jerk, pal 2min

All sets to failure. 1min rest in between sets when the next movement is not for the same muscle group.

• Max C2B, reps
• Max Pull ups, reps
• Rest 1min
• Max Strict HSPU, reps
• Max Kipping HSPU, reps
• rest 1min
• Max Chin ups, reps
• Max Ring rows, reps
• rest 1 min
• Max Push ups, reps
• Max Dips, reps

Goal is to achieve growth and strength stimulus and recover fast for next WL session. Do once a week or when recovered.

EMOM 20

1) crossover singel 40s. practice
2) 16 alt. pistol squats, use weight if possoble
3) 6 devils press
4) rest

for 7 min
1 min row
7 sit ups
4 dept jumps
5 no hip muscle snatch
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch
-- then --
spend time to practice for the wod
"Ansaitut raudat"
AMRAP 18 min
32 Du
16 Cal Row
12 T2B
4 Snatch
Tempauksen painot:
Naiset: 40-45-50-55-57,5-60-62,5-65-67,5-70kg
Miehet: 60-70-80-85-90-95-100-105-110-115kg
- continue with the heaviest succesfull weight to the end of the timecap

Partner workout (You go, I go)

5 rounds for time
12 toes to bar
12 box jump overs@60/50 cm
12 DB snatches@22,5/15 kg

rest 3 mins

For time
60 toes to bar
60 box jump overs
60 DB snatches

Every 2 mins complete 5 syncro burpees.
Start with the burpees.

Time cap: 35 mins

3x Klustereina*

Askelkyykky/split V1

Hipthrust V1

*Kluster: 8toistoa 40s taukoa ja perään 8toistoa

TEKNIIKKATIKKAAT
Erilaisia askelluksia ja rytmin etsimistä

KIERTOHARJOITUS
Tasapaino & askellukset
2 kierrosta, 60s./liike, 20s./siirtymä
1. Vaaka - kumppari polven ympärillä
2. Stepperin ylitys sivuttain
3. Kissa/Karhu/Meritähti edestakaisin
4. Vaa’assa kuulan heilutus kädestä käteen
5. Vapaaehtoinen askellus tekniikkatikkaissa

HUOLTO
n. 1 min dynaamiset venytykset koko keholle

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

👓🕶🥽🥼🦺👔👕👖

3 x 8-10 toistoa kulmasoutua. Liikeparina toisen liikkeen kanssa.
Lepää liikeparin jälkeen n. 1min.