For time
30-25-20-15-10-5
Box jump over @60/50cm
T2b
5-10-15-20-25-30
DB snatch alt. 22,5/15kg
Wall ball @9/6kg
Timecap : 35 mins

3 rounds of:
12 Weighted Russian Twists (2=1)
30sec Supine Sorenson Hold
30sec Side Plank L+R

A) Snatch

Muscle snatch, 5 x 3 @ 40-50% (snatch 1rm)

Snatch, 5 x 2 @ 75-80% (snatch 1rm)

B) Snatch pulls

Snatch pull, nousu ykkösillä 100% (snatch 1rm)

C) Back squats

Back squats, 5 x 4 @ 50%. 3s paussi pohjassa.

D) Push press

Push press, 5 x 5 @ 65-70%.

Tunti sisältää harjoitteet osioihin A ja B

A) Kippi tangossa
B) T2B

EMOM 10
1. 10 kahvakuulaheilautus (raskas paino)
2. 5-10 T2B

Loppuun laadukkaasti:

4 kierrosta YGIG

• 30-45s lankku renkaissa
• 45s passiivinen roikunta

40min EMOM
1. 10-20 push-ups
2. 6-10 bar facing burpees
3. 15-25 air squats
4. 10-16cal row
5. Rest
6. 8-15 pull-ups
7. 30-60 DU
8. 6-14 pistols
9. 10-16cal ski
10. Rest

20min

10 kyykky säkin/pallon kanssa
50m 2-käden farmarikävely
10 kp tempaus

Valitse kaikkiin liikkeisiin raskas paino niin, että kierroksia tulee täyteen 3-5.

Split jerk 3-5x 2

70-90%

From rack

10 min AMRAP
20 sit ups
5 devis press 2x22,5kg/2x15kg
10 pull ups
5 DB thrusters 2x22,5kg/2x15kg

MEDIUM WEEK / +MASTERS SM 2/6 🏋🏻‍♀️🏋🏻‍♂️

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WARM UP 2 rounds ~15min

2 LIZARD + BODY ROTATION BOTH SIDE + 3x THORACIC ROTATION + 2x LEG EXTENSION

5 PLANK SHOULDER TAP

8x DYNAMIC HALF CHILD POSE +
5x 90/90 HIP LIFT

3 MONSTER SQUAT (stop 30°+45°+90°) + SIDE WALK + FOR-& BACKWARK WALK

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LEG EXTENSION (bw for-&backw.+3xbounce) + HIP MUSCLE SQUAT SNATCH
3x2[1+1]@painotanko/tanko pal 1-2min

SNATCH DEADLIFT with pause 5-10sec + SNATCH Above Knee
3x3@painotanko/tanko pal 2min

MUSCLE SNATCH + SNATCH BALANCE
3[4+4]@painotanko/tanko pal 2min

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POWER SNATCH + SNATCH
2[2+2]@nousu 50%, 8x2[2+1]@60-76% pal 2min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
2[2+2]@nousu 50%, 6x2[2+1]@60-76%, 1-2[1+1]@81% pal 2min

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BOX JUMP 4x5 pal 2min

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BOX BACK SQUAT 90°
2x3@nousu 45-50%
female: 3@60-70%, 3x3@75-85%, 1@80-90% pal 2-3
male: 3@55-65, 3x3@70-80%, 1@75-85% pal 2-3

A) Snatch

Snatch, nousu kakkosilla kunnes hidastuu.
2 x sama paino
Ei tng, ei pudotuksia
15:00 min.

B) Snatch pulls

Snatch pull 5cm korokkeella seisten, 3 x 5 @87% (Snatch 1RM)

C) Banded back squats

Banded back squats, 6 x 3 @ 70%

D) Push press

Push press 2 x 6 @ 76%, 3 x 4 @ 81%