6 sets of Power Clean & Jerk:
Sets 1-2: 3 @80%
Sets 3-4: 2 @85%
Sets 5-6: 1 @90%
- Rest 2-3min btw sets.

Warm up

2 rounds
1:30 cardio machine
3 snatch high pull
3 muscle snatch
3 ohs + 3 snatch balance
rest 15-30 sec
3 muscle cleans
3 front squats
3 strict press

Warm up for snatch weight

Every 2 min for 8 minutes (4 sets)
6-8 tng power/squat snatches @light weight 15-25/20-40kg
first 2 round with power and 3+4 round with squat snatches and 3-4 REPS

rest and prepare for clean&Jerks for 5 minutes

Every 2 min for 8 minutes (4 sets)
6-8 tng power clean&jerks / squat clean thrusters @light weight (20-30/30-50kg)
first 2 round with power and 3+4 round with squat clean thrusters and 3-4 REPS

Metcon
emom 12
min 1 - dual kb snatches x 6-8 reps @12/16kg's
min 2 - devils press x 4-6 reps @10-12.5/15-20kg's
min 3 - box jump overs x 10-12 reps @50-60/60-75cm

3x Supersarjaa 3 kierrosta/2min palautus:

1) 8-10 x liike
Etunojapunnerrus
Olan kosketus lankussa
Vipunosto sivuille

2) 8-10× liike
Leuka
Kulmasoutu
Vipunosto taakse

3) 8-10x liike
Takakyykky 40-60%
Yhden jalan mave
Ilmakyykky

DELOAD WEEK

3 Rounds
1min row
1min one arm DB hang power clean & split jerk 22,5/15
1min double under
2min rest

2 rounds, each round for time:
21-15-9 reps of:
- Deadlift 85/60kg
- Cal Row
- Bar Facing Burpee

Rest 1:1 btw rounds.

FOR TIME
100-80-60-40-20 Double Unders
50-40-30-20-10 Cal Bike/Row/Ski
30-25-20-15-10 Sit-Ups

• So round 1 is: 100 DU + 50 Cals + 30 Sit-ups

12 rounds for time, starting with 1 and
adding an exercise each round:
1 Wall Walk/inch-worm
2 candlesticks
3 burpees/up down
4 push-ups/worm push up
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 HSPU/pike push up
12 Pistols/reverse lunge
Perform the workout like the
“12 Days of Christmas” song. In round 1,
perform 1 inch-worm. In round 2 perform
2 candlesticks and then 1 inch-worm. In
round 3, perform 3 burpees, then 2 candlesticks,
then 1 inch-worm. Continue adding a new
exercise each round.

Emom 10

Nousulla, mutta jätä varoja

Minuutit
1-3 kolmosia
4-7 kakkosia
8-10 ykkösiä

*Korota edelliseen viikkoon.

A) Every 90s for 3 rounds
3 high hang power snatch @50-60%

Every 90s for 3 rounds
3 hang power snatch @60-70%

Every 90s for 3 rounds
3 power snatch @70-85%

B) Accessory 3 rounds for quality
10-12 DB biceps curl
12-15 banded triceps extension

5 rounds for time
10 DB snatch 25/17,5
20 sit-up
3 wall walk
20 pistol squat