PERFORMANCE
EVERY 1:30 x 5 SETS
1 Hang Squat Snatch + 1 Snatch + 1 Overhead Squat

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FITNESS
EVERY 1:30 x 5 SETS
1 Hang Power Snatch + 2 Power Snatches

• Start Light and build to Mod.
• RPE 6

3x

1-3 Köysikiipeilyä tai negatiivista leukaa
5+5 Arnold's press

Warm up:
2rnds

1:00 erg
5+5 KB tall kneeling halo rotations
5+5 Lawnmower rows

1+1 Perfect strecth

Movement preps for workout with coach:

Suitcase split squat
Suitcase drop lunge
Sumo kettlebell squat

Split jerk 4x60%, 3x4x70%

Push press 4x3x70%

5 x 3 @85%
*Every 2 min

Every 60s 4rounds

Power snatch
Snatch Balance
OHS

Every 90s 4 rounds
Power snatch
Snatch

Every 2 min
Snatch

EMOM x 32

1) bike
2) 10-30m D-ball carry
3) echo
4) 2-5 wall walk

Gymnastics skill EMOM

EMOM x 10
1. HSPU
2. Easy Row (50s)
Rest 3min

EMOM x 10
1. C2b/pull up
2. Easy Air bike (50s)

Rest 3min
EMOM x 10
1. Pistol squat
2. Easy Bike erg (50s)

*Päätä toistot oman kunto/taitotason mukaan
*KESKITY HYVÄÄN TEKNIIKKAAN!!!!!!
*Skaalaa tarvittaessa
*Voi tehdä ns. parijumppana jos paljon porukkaa, toinen aloittaa ergistä ja toinen liikkeestä.

Emom 36

1. 10-12 Push Press KB/DB
2. 10-12 Burpee
3. 10-12 Bent over row kb/db
4. 30sec Lunge jumps
5. 30sec Hollow Flutter Kicks
6. Rest / Ergo