TEMPAUKSEN TEKNIIKKAA (painot kommentteihin, tarvittaessa oma lisäkirjaus)

Alkulämmittely
Tempauksen lämmittely kepillä + tangolla

Viikot 1-2:
Snatch pull + high hang squat snatch 3 x 2+1 @ 70-75 %
Overhead squat 2 x 3 @ 80-85 %

Viikot 3-4:
Hang squat snatch 3 x 2 @ 75-80 %
Overhead squat 2 x 3 @ 85-90 %

ETUKYYKKYPROGRESSIO (syötä kg tulokseen)

5 x 5 Front squat @ 70-80 %

Goblet squat (vko 1 & 3) 3 x 15
Wallball (vko 2 & 4): 3 x 15
Bulgarian split squat 3 x 20
Good morning (vko 1 & 3) 3 x 10
Snatch-grip RDL (vko 2 & 4) 3 x 10
Plank variation 3 x 30-45 s (left, right, plank)
Lonkan liikkuvuus fiiliksen mukaan

EVERY 2:00 x 5 SETS
1 Power Clean + 2 Hang Power Clean

• Start Light-Moderate and end Mod-Heavy.

Deadlift

6-5-4-3

E3MOM / 1-2 RIR

*flat footed

2×3@barbell, 3@up to 45-50%, sn-%, rest btw sets 2min

18min Amrap

5 Deadlift (50% Max)
50 Rope Jump
9/10cal Machine

3 thrusters (50/75 kg)
3 ring muscle-ups
3 lateral burpees over the bar

Scaled WOD
AMRAP 9:
3 thrusters
1 ring muscle-up/3 C2B/3 pull up/ 3 ring row
3 burpees

Back squat

3-2-1-2-3

E3MOM /1-2 RIR

AMRAP 12 mins:
36 Double Unders
12 Single KB Front rack reverse lunges (6/6) @24/16kg
12 Single KB Push press (6/6)
6 KB burpee DL

Goal:
4+ rounds

3 kierrosta

15 Face pull

FOR TIME:

21-15-9
echo calories ( Womens calories 15-12-9 )

7-5-3
D-ball to shoulder M: 60-80KG / W: 30-50KG

TARGET UNDER 7min TIME CAP 9min