Modified Open 14.5
For time:
21-18-15-12-9-6-3
thruster 42,5/30
bar over burpee

Push presses 5 sets x 6 reps.

Maastaveto korokkeelta 2x6x50%, 2x4x60%, 3x3x70%

Punnerrus istuen käsipainoilla (tuettuna) 5x5
-keskiraskas/raskas

Maastaveto 6x60%, 4x4x70%, 3x80%, 2x90%

A) painonnosto
a1) 3 x 3 snatch balance
a2) 4 x 3 snatch (squat) 70/75/80 %

B) keuhkorääkki
6 rounds for time, rest 2 min between rounds
100 m sprint
50 du
10 thrusters
10 burpee over bar
Go fast, all in. Record time every round

5 t’n’g split jerk

LÄMMÖT

HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
2 rounds:
5 + 5 90-90 Hip Switch And Extension
3 + 3 Pistol Squat
5 + 5 Dead Bug (Push Knee Other Hand)

1-2 rounds: Jerk grip
4 x Sotts Press, Hold 2 sec (FrontRack) - keppi
4 x Tall Power Jerk (Standing On Toes)
4+4 Jerk From Split (Behind The Neck)
4+4 Tall Split Jerk (Standing On Toes + BB On The Head)

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ETUKYYKKY
3@30%, 3@45%, 3@60%, 2@70%, 2@80%, 2@85%, 2@90% pal. 2-4min

BOKSI TAKAKYYKKY
3@50%, 3@70%, 3x3@90% pal. 2-4min

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VAUHTIPUNNERRUS
3@50%, 2x3@60%, 2x3@70% vapu-% pal. 2min

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OHEISHARJOITTEET 2 kierrosta:
3 KUMINAUHA VETO I - Y - T - W - A (kumin. hartia korkeus)
8 + 8 LANKUSSA POLVI KYYNÄRPÄÄHÄN
6 LEUKAA ILMAN TANKOA

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TEE KOTONA / SALILLA KEVYET LYHYET DYNAAMISET VENYTTELYT kesto 5-10 min, 10-20s ja/tai 5 - 10 PUMPPAUSTA / LIIKE kts. Moniste

Hollow Rock and Hollow Hold: 3 x 25-30 + 20s hold after each set. Rest 60s.
+
– Foam Roll – Quads x 60s each (6-12 inch passes rolling proximal to distal)
– 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
– Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up: 2 rounds
10/10 Bulgarian split squat
5-10 Banded pull apart with 5sec hold
10 Alt. Cossack squat
15/15m One arm farmers carry
10 Banded press BTN with snatch grip
8 Box jump

Barbell warm up:
2 x 5 Narrow grip OHS
2 x 5 High hang muscle snatch
2 x 5 Slow tall muscle snatch
2 x 3-5 Slow hang squat snatch ( ajatuksella "vedä itseäsi tangon alle")
2 x 5 Snatch balance
2 x 3 Hang squat snatch

Squat snatch:
Lähtö pukeilta/korotettuna polven päältä.
3 x 3 @72,5-77,5% R.2
2 x 2 @80-85% R.2-3min
Pidä toistot teknisenä!

Every 30sec x 10
1 Squat snatch @67,5-72,5%
Jokainen toisto pitää olla samanlainen.

1Power Clean + 1 Front squat + 2 split jerk

4min. ON / 2min. OFF:
30/24 Calorie Row/Bike
30 Wallballs
Max reps: Box Jump Overs