EVERY 1:30 x 6 SETS
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

• Start Light-Moderate and build to Moderate-Heavy
• RPE 7

A)
EMOM x 4 MINUTES
3 TNG Power Snatches
B)
EMOM x 3 MINUTES
2 TNG Power Snatches
C)
EMOM x 2 MINUTES
1 Power Snatch
Start light build each minute if technique allows. End with moderate-heavy
RPE 7

“Dippi palaveri”
Ring dips for total weight
10! (10-9-8-7-6-5-4-3-2-1)
Start with body weight and add 5kg / 2,5kg every round
Scaling bench press or floor press Start with 50% and add 5kg every round

9:00 Basic Endurance CrossFit
10:00 Wodliiga 3.laji
11:00 Wodliiga 3. laji

15:00 Wodliiga 3. laji
16:00 Basic Endurance CrossFit
17:00 Wodliiga 3. laji

4x6 Deficit Deadlift @64-68%

3 supersets of:
10 Snatch Grip High Hang High Pulls, pick load
10 Lu Raises, pick load
1-2min Rest btw rounds

• Pick a load thats heavy enough for you to just get the reguired 10 reps.

4x3 Snatch Pulls @120-130% of 1RM Power Snatch
- Rest 2min btw sets

5 sets of Power Snatches
Set 1: 5 @70%
Set 2: 3 @80%
Set 3: 3 @85%
Set 4: 1 @90%
Set 5: 1 @90+%
- Rest 2min btw sets
- No TnG

Emom 14

1) Kone 45s
2) Burpee askeltaen ilman hyppyä 45s

2min lepo

Emom 14

1) Boxin ylitys 45s
2) Ojentajadippi 30-45s

2min lepo

Emom 14

1) Viivahölkkä 45s
2) Lapaveto 45s

Back squat (Tuplaprogressio)
3 x 8-10 @ Start 70-80%
Rest 3-5min btw sets
Tavoite saada 3 x 10 onnistuneesti läpi.
Tämä on pitkä progressio, lisää painoja tarvittaessa.