8 min Amrap
6 ring push ups
6 wall balls 9/6kg
6 cal row

AMRAP 22

2 Power Clean 100/70kg (Nuutti & Elmeri 80kg, Iida 55)
18 Toes To Bar
36 Push Ups

3 x 4 V.2-3/R.3min
Huom!
Seiso 10kg levypainojen päällä.

4 x 2 with 1sec pause at the bottom. V.2/R3

Maastaveto 4x2x85%

Hyvää huomenta istuen 5x10
-keskiraskas eli painoa saa olla
-pääpaino kuitenkin venytyksessä/liikkuvuudessa

Sivutaivutukset 4x15 / puoli

SitUps 3x12

Warm up 1-2 rounds:
8/8 Windmill
10 Plate squat with 2sec pause
10/10 One leg RDL
10 Banded press
10 Banded pull apart with 5sec hold
10 Scap pull up
10 Alt. barbell dead bug
5 Broad jump @70-80% effort

C&J complex
4 sets:
2 x Clean with 1sec pause bellow the knee and above the knee + 2 Split jerk with 2sec pause in the catch position.
Pidä painot kevyenä @50-60% ja focus liikkeen oikeissa asennoissa!

Squat clean + Hang squat clean +Split jerk
3 x 1+1+1 @70-75%
3 x 1+1+1 @77.5-82.5%

Pidä painot teknisenä!

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
(60 / 40 kg)

Rest 3:00

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
(70 / 45 kg)

Rest 3:00

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
(80 / 50 kg)

3 RFT.

9 Bar over Burpees
6 Snatch 65/47,5 (Nuutti&Elmeri 55, Iida 40)
3 RMU ( 6 C2B + 3 Ring Dip)

6 - 5 - 3 - 3

• For every set leave 2 reps in the tank
• Rest 2-3 min b/w sets

Outside class warm up:
4 rnds, 20s. each, 10s. rest b/w
negative handstand
high bar pull down with a band
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch + Hang Snatch
Build up to TM in 20min

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• Keep it technical
• Perform to squat
• This is class programming