Deadlift

8-6-4

2-3reps in tank

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

10-15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side +
10m&10m BOTTOMS UP KB CARRY

20 x HIP RAISE with PULLOVER *plate/KB/DB +
20 x GLUTE BRIDGE HOLD with glute relaxing&activation -alternating

50 x STANDING PLATE TWIST

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *jerk grip + FRONT SQUAT

3+3+3 x
FLOATING HALTING CLEAN DEADLIFT *holding hip position for 2-3 seconds +
CLEAN HIGH PULL from BELOW KNEE *full foot +
CLEAN HIGH PULL from MID-THIGHS *full foot

3+3+3+6 x
MUSCLE CLEAN + SHOULDER PRESS + PUSH PRESS + TALL SPLIT JERK *3+3

3x[1+1+1+1+1+1] x
TALL POWER SNATCH + TALL SNATCH + POWER SNATCH BELOW KNEE + SNATCH BELOW KNEE + POWER SNATCH + SNATCH

3x[1+1+1+1+1+1] x
TALL POWER CLEAN + TALL CLEAN + POWER CLEAN BELOW KNEE + CLEAN BELOW KNEE + POWER CLEAN + CLEAN

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BACK SQUAT
2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
*target load of max ~90%, rest btw sets 3-4min

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SNATCH + NINJA SNATCH BELOW KNEE
2x2x[1+2]@barbell, 1x2x[1+2]@58-63%, 1+2@63-68%, 1x2x[1+2]@58-63% sn-%, rest btw sets 2min

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CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 1x2x[1+1+1]@58-63%, 1+1+1@63-68%, 1x2x[1+1+1]@58-63% jerk-%, rest btw sets 2min

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CLEAN PULL *full foot
4x2@105% jerk-%, rest btw sets 2min

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NO SUPERSETS

4x3 high box jump / or seated box jump

For time:
9-15-21
Thrusters @ 43/30kg
Lateral burpee over the bar

Timecap: 8 mins

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

15-20 x BAND FACEPULL & EXTERNAL ROTATION +
10-15 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight

6 x SPIDERMAN LUNGE HOLD & THORACIC ROTATION *alternating - pito ala-asennossa & rintarangan kierrot 1x molemmat puolet

10 x BODY SAW + 10 x /side SIDE elbow PLANK with HIP RAISE & 10sec HOLD

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *sn grip + BACK SQUAT

3+3+3 x
FLOATING HALTING SNATCH DEADLIFT *holding hip position for 2-3 seconds +
SNATCH HIGH PULL from BELOW KNEE *full foot +
SNATCH HIGH PULL from MID-THIGHS *full foot

3+3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + MUSCLE SNATCH

3 x [1+1+1+1+1] x
NINJA SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

3 x [1+1+1+2+2] x
NINJA CLEAN + SQUAT JERK + TALL CLEAN + PRESS IN SPLIT JERK *1+1 + REBOUND SPLIT JERK *1+1

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SHOULDER PRESS
2@up to RPE9 *could do 1-2 more reps,
then DROP SETS 3-4x4@-10% *target load of max ~90%, sp-%, rest btw sets 3min

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SNATCH + OHS
2x2x[1+1]@barbell, 2x2x[1+1]@55%, rest btw sets 2min

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CLEAN + POWER JERK
2x2x[1+1]@barbell, 2x2x[1+1]@55%, rest btw sets 2min

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DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
4x1@85%, rest btw sets 120sec *work 10s + rest 120s

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NO SUPERSETS

40min time to get as many points as possible with your partner.
“I Go, you go” and mix anyhow (doesn't need to be same movements or reps amount as your partner did).

Gather 20-30 points before you switch.

Reps of the following is worth different amount of points.

Sandbag over shoulders 70/45kg - 4 points
Muscle Ups - 4 points

Devils Press 2x22.5/15kg - 3 points
Rope Climbs -3 points
Bar Muscle Ups - 3 points

Burpee Box Jump Overs - 2 points
Ring Dips - 2 points
Handstand Pushups - 2 points
Toes-to-bar - 2 points
Knees-to-Elbows - 2 points
Chest-To-Bar - 2 points
Wall walks- 2 points

Scaled version of any (above) movement - 1 point
Calories - 1 point
Biceps Curls - 1 point
KB Swings - 1 point
DB Snatch - 1 point
DB Hang Clean & Jerk - 1 point
Wall Balls - 1 point
Sit-ups - 1 point
Ball Slam - 1 point
Goblet Squat - 1 point
Pull-Ups - 1 point
Double Under - 1 point
Burpee - 1 point
Push-Ups - 1 point
Ring row - 1 point

15min

400m juoksu
12-21 etunojapunnerrus käsien irrotuksella
100m 1-käden farmarikävely

4rounds:

6 bar facing burpee
8 hspu
10/8cal echo
8 ttb
6 bar facing burpee

rest 2min

Target under 2-2,5min /scale rep scheme if needed / vauhdikkaat kiihtyvät intervallit, ei saa tuottaa liikaa väsymystä

For time:

40 sit up
40 Db snatch @22,5/15kg
40 sit up

EMOM 16

1 Minute : 36 Double Unders
2 Minute : 15/11 Calories Bike Erg
3 Minute : Wallsit
4 Minute : Rest

...huomenna Wodit aamulla, illalla kisataan Siilinjärvellä ja Lauantaina Kuopiossa. Kaikki kannustamaan!