A,
2 RM overhead squat from floor
- build to max weight in 15 mins
- optional : practice OHS @70% load

B,
2 rounds for time
20 power snatch @43/30kg
20 front squat
20 deadlift
20 bar over burpee
1 mins REST
Goal : sub 7 mins each round
Timecap : 16 mins

5km salille alkulämmittely

2 Rounds
10/side Leg swings
6/side quadruped thoracic rotations
8 Scapula push-ups
6 Scapular pull-ups
6/side Lateral lunges
+
2 rounds
8 Air squats
8 Box step-ups
8 Inchworms
6 Burpees

B) Our classic snatch warm-up:
B1. 3 Romanian deadlifts
B2. 3 snatch high pulls
B3. 3 muscle snatches
B4. 3 tempo overhead squats (OHS), tempo 23X1
B5. 3 snatch balances
B6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
BA7. 3 snatch pull-unders
B8. 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

RestDay!

2 rounds
10 Tall kneeling halos
5 Seiza squat to sits
5/side Bottom-up KB presses

Our classic clean and jerk warm-up:

B1. 3 hang clean high pulls
B2. 3 hang muscle cleans + 3 strict presses
B3. 3 tempo front squats, tempo 53X1+ 3 push presses
B4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
B5. 3 clean pull-unders + 3 push jerks
B6. 3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6 x e90s:
4+4 BB reversed lunge

3 rounds of:
6-8 1-leg dkb deadlift / per side
6 cph plank lift + 20s cph plank

AMRAP12: with partner
20 cal ski
10 synchro wallball
20 cal ski
15 synchro medball situp

Alternate B1 / B2

B1. Seated DB press* – 2 x 8-10 @ RPE 7 (3 RIR), Rest 1:00 before B2

B2. Single arm DB row– 2 x 8-12/side @ RPE 7 (3 RIR), Rest 2:00 before B1

BACK SQUAT + SINGLE LEG RDL
*rdl: barbell snatch grip

3× 2 + 5 reps/leg@75-85% bs-% + mod weight 1-2 reps in reserve, rest 3-4min

3 kierrosta kaverin kanssa ”aikaa vastaan”
A ja B osiot vuorotellen

A.
30 wall ball
30 mave 2 raskaalla kuulalla
30 burpee kuulan yli
- 2 min huili
B.
50 am. heiluri
50 abmat istumaannousu
50 cal ergo
- 2 min huili

Toistot saa jakaa miten parhaaksi näkee

Ensin osio A, 2min huili. Sitten osio B ja huilin (2min) jälkeen taas A jne. Yht 3 kierrosta

Tc 40 min

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top