Skill (5-8 mins )
Practice KB Snatch

Then
EMOM 10
KB complex of:
4 KB snatch + 4 OH lunges per side

- use the same KB each round

2 Hang Power Snatch + 2 OHS
EMOM 10 mins
- stay around 70% of 1 rm Power Snatch and repeat for all sets
- work on different height of the catch and bottom position of squat

Strict weighted Pullups:
3-3-3-3-3-3 RM

For time:
Buy in: 50 x Toes to Bar
Then,
50 x Front Rack Walking Lunges (52.5/35kg)
*Every time you drop the bar complete 10 Bar Facing Burpees

Timecap: 10 mins
Rx+: 60/42.5kg

EMOM 12 mins (30-30)
1. chin up hold
2. L-sit hold
3. Lateral plank left
4. Lateral plank right

AMRAP 16mins
1 Rope Climb
16 DB Hang Power Snatches @22,5/15kg (8 per arm)
500 Meter Row

Rope climb options: legless, legs, 8 rope rows,
GOAL: 5+ rounds

MODERATE-LIGHT WEEK 9/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15× + 5×/side
PLATE BRIDGE PRESS & PULLOVERS +
PLATE REVERSE LUNGE WITH TWIST *bridge press...= nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - lantio pysyy ylhäällä kokoajan - palauta rinnalle ja toista, *lunge twistillä - kierrä vartaloa etumaisen jalan puolelle

3×/side + 3×/side + 3×/side + 5×
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT to REVERSE PLANK KNEES

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
20× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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video: PLATE REVERSE LUNGE WITH TWIST

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
https://www.facebook.com/share/r/1MUhYXukB2/

video: HIP LIFT to REVERSE PLANK KNEES - videolta LIIKE 1
https://www.facebook.com/share/r/174BtNHkTz/

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snatch, Clean & jerk training : you can make your own barbell technique

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SNATCH PULL + SNATCH from BELOW KNEE *use straps
2×2× 1+2@barbell, 1+2@up to 70%, sn-%, rest btw sets 2min

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BLOCK CLEAN HIGH PULL from BELOW KNEE +
BLOCK POWER CLEAN from BELOW KNEE +
BLOCK CLEAN from BELOW KNEE + SPLIT JERK *split jerk to the other side on the next set
2× 1+1+1+1@barbell, 1+1+1+1@up to 70%, jerk-%, rest btw sets 2min

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BACK SQUAT 1¼ *slowly down and explosive up!
3@barbell, 3@30%, bs-%, rest btw sets 2min

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BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, rest btw sets 2-3min

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DEFICIT CLEAN PULL
2-3×2@90%, jerk-%, rest btw sets 2min

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video: BACK SQUAT 1¼

video: DEFICIT CLEAN PULL

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10× HANGING KNEE RAISE w/ TWIST

10× weight REVERSE HYPER

8× weight 1-LEG GLUTE BRIDGE

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KEHONHUOLTOA!

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, rest btw sets 2-3min

2-3×2@90%, jerk-%, rest btw sets 2min

Bar Muscle up

E2MOM, 5 rounds
1-5 Bar MU
8-12 burpee to target