Lämmittely plus taito 20-30min

Taito :

1. Käsilläseisonnasta kuperkeikka x 5
2. Seinää vasten ponnistus x5-10 Neljä kierrosta

Kondisosio (HUOM RPE 5-6)

1. Support hold 5x3s (5-10s tauko)
2. Pushup + ring row peräkkäin putkeen 10+12
3. Russian sit up KB x 8
4. Dip x 8
5. Rope jump x 1 min
6. Reverse burpee x 8
7. Rope jump x 1 min

3 rounds

For Time:
1 Mile Run
60 Alternating Pistols
50 Chest to Bar Pull-ups
40 Bar-Facing Burpees
30 Power Snatches (135/95)

Kilos: (61/43)

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

2-3 min light cardio
1-2 mn banded lat strech (OH pos, each side)
1-2 min cobra to downdog pose
1+1 min quad strech (each side)

Back Squat

7 x 4 x 80-85 %

SO 3:00

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(33)
WRK 15:00 REST 3:00 WRK 15:00
12 dumbbell hang clean w/alt shoulder press
db hang clean + right + left alt sh press =1
6-20m shuttle run + 10 mountain climbers
run 20m complete 10 climbers x6
12 dumbbell floor bridge press
floor bridge + db chest press
24 pop ups(sit to a box or chair and hop up)
12 plank dumbbell row(high plank + s/a row)
*high plank + s/a db row right + left

Finisher
50 russian twist
1:00 samson stretch

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

15-30 GHD
16-30 single leg V-ups
2*10-20s L-sit on parallettes

IN 5'
50 KTB AMERICAN SWING 24/16-16/12
IN TIME REMANING MAX DU OR SU
REST 2'
IN 5'
50 WALLBALLS 9/6
IN TIME REMANING MAX ALT DB SNATCH 22.5/15- 15/10
REST 2'
IN 5'
50 BURPEES TUCK JUMP
IN TIME REMANING MAX D-BALL 60/40

Row 4:00

1:00 Banded Hip Flexors Stretch ( each )
1:00 Front Rack Stretch
1:00 Banded Lats Stretch ( each )
1:00 Squat Hold

WARM UP + TECHNIQUE 10-15min

---

SNATCH HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP SNATCH
3[1+2+1]@50% sn-% pal 2min

SNATCH from POWER POSITION + SNATCH BELOW KNEE
2[1+2]@60-70%, 3[1+2]@73-77% pal 2min

---

POWER CLEAN + POWER JERK + SPLIT JERK
2[1+1+1]@50-60%, 3[1+1+1]@65-67% jerk-% pal 2min

---

3-POSITION SNATCH PULL
*2cm off the floor + knee + power position
3x2[1+1+1]@+5kg today best snacth, pal 2min