LÄMMÖT

HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
2 rounds:
5+5 Lunge OH
3 Goblet Squat Stretch (levyp. avaa lonkkia painon siirrolla 2xpuoli+vaakapito)
6 Reserve Hyper, hold 5 sec
4 + 4 Hip Airplane

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1-2 rounds: Snatch (Sn) grip
3 x [Chest Sn + Hip Sn + Sn Above Knee Sn + Sn]
3 x [Muscle Sn In Squat + Sotts Press + Sn Drop]
3 x [Muscle Squat Sn + OHS + Slow Sn Drop]

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ETUKYYKKY
3@30%, 3@45%, 3@60%, 2@70%, 2@80%, 1@85%, 2@85%, 1@85%, 2@85% pal. 2-4min

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SALI:
SNATCH PANDA PULL + SNATCH
2[1+2]@nousu 70%, 2[1+2]@73%, 2[1+2]@76% pal. 2min

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KISA: (Leppävirta)
SNATCH
2x2@nousu 70%, 1@76%, 81%, 86%, 91%, (93% jos kuleksii) pal. 2min

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TY-VETO, 5 cm KOROKKEELLA (½-ote)
5@50%, 5@70%, 3x5@85 ty-% pal. 2-3min

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OHEISHARJOITTEET: 2 rounds
8 BANDED LAT PULL DOWNS (kumin.+keppi, lattialla polvillaan, hyvä keskivartalopito, olkap.+lavat alhaalla, suorat kädet, vie keppi lantiolle ja hidas palautus, viimeisellä 10 s pito)
5+5 HALO, heavy KB/DB/PL (pään ympäri)

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DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

2min work 1min Rest 10 rounds

A)
2 rmu / 4 rpull ups
4 hspu
6 pistols

B)
1 Power Clean + Jerk
1 Clean + Jerk
1 legless Rope
Rest on the time T2B

Bench Press

6 x 4 x 82-85%

SO 3:00

Front Squat

4 x 4 x 78%

5 sets 30 sec work 20sec rest

Hollow hold
Bird Dog row L
Bird Dog row R
Russian Twist with plate
90/90 Over head Raise

Pendlay Row 3x5x50%

Maastaveto 3x3x87,5%

Etukyykky 3x5x50%

Tempaus kahvakuulalla / käsipainolla 3x8-15 / käsi

EMOM 6mins

1 Snatch high pull + 1 power snatch + 2 OHS

20min pk
12 sit ups
30s hang
12 lunges
20 single arm kb swings, alternating
30s moving plank
100 rope jumps

Every 2min for 7 sets
1 hang power clean
1 power clean
2 push jerk
start @60% 1rm c&j, add weight

Dynamic shoulder press
9x3r @ 40% + bands
Go every 60s.