21-15-9
front squat 65kg/40kg
HSPU

15 min
10 hollow rock
10 pallo varpaisiin
10 istumaannousu käsipainon tai kahvakuulan kanssa

10 min rinnalleveto kompleksi tyhjällä tangolla
5 suorin jaloin maastaveto
5 korkea veto polven päältä
5 voima rinnalleveto polven päältä
5 pystypunnerrus
5 raaka rinnalleveto

Barbell Jump Squat 6x 6 (set 1 is the warm up)
-slow, controlled eccentric
-glue the bar to your back
-land quiet and soft

superset with 12 ab rollouts

2min rounds (set the weight after the warm up then don't adjust it. If it's too light then jump higher)

16min

Start up(14)
stretch/roll 6 mins-low back, lats, quads

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 strict db press
8 db squat cleans
8 sit ups

hi hang clean(7)
clean-4x2 tng(9) climb

Metcon(9)
4rds
9 cleans 115/85
27 abmat sit-ups

Metcon-comp(9)
4rds
8 cleans 165/105
16 ghdsu

Finisher
1 min side plank per
30 band pull aparts
2 min hamstring stretch

21-15-9

ring dips
air bike cal

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

Snatch technique at 18:00

4-5 rounds, rest as needed:

1) 3 Weighted Pull-Up
2) 5+5 DB/KB Lunge Arnold Press
3) 10-20 GHD Sit-Up
4) 10 DB Biceps Curl

For time:
80 Bar Facing Burpees

*but EMOM (starting from 1:00)
3 Power Clean & Jerks 60/40kg

Snatch pull + hang snatch + snatch balance 4x(3+3+3)x60%

EMOM 15:
Squat Snatch
– Minutes 1 through 5 complete 2 reps on the minute. Reset on each rep.
– Minutes 5-15 complete 1 rep on the minute.
*Start at 40% and add 5% every minute.
*The goal is hit a small PR or match current PR.