OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Calf Roll
:30 Prayer Stretch
5/5 Groiner w/Thoracic Rotation
-Rest as Needed b/t Sets-

LÄMMITTELY
n. 1min/liike
1. Kyykky vk polven yläpuolella + loitonnus
2. Vaaka seinällä
3. Uimari seisten
4. 90/90 jalan vienti eteen + takana pakaran venytys
5. Selän ojennus
6. Dead bug vk jaloissa

VOIMAPROGRESSIOT
Testataan liikkeistä tämän hetkinen 3rm
1. Takakyykky (tietty syvyys)
2. Sumomave
3. Lattiapenkkipunnerrus
4. Pystypunnerrus tangolla

merkkaa tulokset erikseen

1. 14-20 single leg V-ups
2. Row x 50s @easy pace
3. 5-10 x TTB's / knee raises
4. Row x 20s @fast pace
5. 50s x reverse lunges

4x1
1RPM Overhead squat

AMRAP 18

Run 800m
15 Banded Lats Pull Down
10+10 One Arm Dumbbell Row 22,5/15kg
Bike 1k
30 Sit-ups
20 Lunges

RestDay!

A: A: Halt snatch pull + Hang power snatch + squat snatch
B: Hip squat clen + squat clean + immediate jerk
C:Every 30sec.Double snatch pull 6x @95 % of max snatch

Every 90 s x 8 sets:
1 power clean + 1 hang squat clean + 2 jerks

1 Mile 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

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SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@61-70% *beginners bw 50% = 1RM snatch
2x[1+2+2]@barbell, 4x[1+2+2]@61-70% sn-%, rest btw sets 2min

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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 75-80%, 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