40 min

20 Maljakyykky kahvakuulalla
100m Farmari kävely 1 kahvakuulalla
30 Kahvakuula heliautus
400m juoksu

Warm Up
3x40easy,20smod,10s fast cardio / rest20s = Air bike
then 2 x
5 inch worm + push up
20 plate hops + 10 plate halos (5/5)
8 db snatch, use light/medium weight.

Gymnastic Strenght
3 rounds
20-30 ring support hold, thumbs out (ota nauhaa tarvittaessa)
20-30 ring dip hold
10 kip swings on rings, feet together, yritä laajentaa liikettä kierrosten edessä.
rest as needed
then emom 5 : 1-4 ring muscle ups / jumping ring muscle up / seated mu, feet on floor

Strenght
Flat Foot Snatch High Pull + Flat Foot Hang Power Snatch 3x2+3reps@35-50%
Hang power snatch + emom 5 : 4-5 reps @60-65'% of 1rm (laske power snatchista)
Paused Snatch + Snatch 6x1+1reps@65-85% (pysäytys polven yläpuolella 1-2s)
rest 1.5-2 min bwn sets, except emom.

Metcon
12 min AMRAP
16-32 du (max 45s)
12/10 calories air bike
12/8 push ups
8 db snatches @15/22.5kg

Accessory Work
Sets of Kipping HSPU (9-12-15-12-9 reps), rest as needed bwn sets
2-3 sets of 15-20 banded tricep turns @light/medium band (ei maks raskaasti vaan pikku polte)
Accumuate 60-90 sek l-sit hold
rest as needed

1-2-3-4-5-6-7-8-9-10:
Wall-ball shots
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars

Scaled WOD
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots
Sit ups
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Sit ups

2min ON, 90s OFF x6
5 pull ups
10 push ups
12-15 wall balls @9/6kg
AMRAP Double Unders

PUSH PRESS 6/6
2 rounds of:
3-2-1
Every 2min

EMOM x 8-12

1) echo
2) 5 press + 5 front squat + 5 thruster
3) ski
4) 10-20 banded pull apart

• 20 minutes of snatches. Keep the lifts light and go for the perfect rep.
• 20 minutes for the perfect clean&jerk. Do not exceed 70% of 1 rm. Lots of reps as single lifts. Load should be light during the whole session.

Päivä 23

A.1) Muscle snatch + press In snatch 3×5+5

B.1) Snatch
60%/2 70%/2 80%/2 85%/2

C.1) Clean & Jerk
60%/2+1 70%/2+1 80%/2+1 85%/2+1

D.1) Front squat
60%/2 70%/2 80%/2 85%/2

E.1) Press 4×3

MODERATE WEEK 4/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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10 HAND SUPPORT 90/90 HIP SWITCH or 90/90 HIP SWITCH w/ HIP EXTENSION
10 DEADBUG PULLOVER w/ weight
20m 1-ARM OH LUNGE w/ LEG RAISE, KB/DB
6+6 HALF KNEELING WINDMILL to ELBOW w/ weight

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2x 5 1-ARM FRONT RACK ELBOW ROTATION

2x 3-POSITION SNATCH *floor + below knee + hip
2x 3 SN PUSH PRESS + 3 OHS + 3 PRESSING SN BALANCE
2x 3 SN DROP + 3 HEAVING SN BALANCE
2x 3 DIP DRIVE *sn grip btn + 3 SQUAT DOWN *foot work with bb btn + 3 [1+1] DIP DRIVE + DIP CATCH *sn balance

2x 3-POSITION CLEAN *floor + below knee + hip
2x 3 PUSH PRESS + 3+3 SPLIT JERK + 3 POWER JERK + 3 SQUAT JERK
3+3 STEPPING SPLIT JERK

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH BALANCE + OHS tai
SNATCH PUSH PRESS + OHS
4[3+3]@70% sn-% pal 2min

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SNATCH
4x2@80% pal 2min

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CLEAN + SPLIT JERK
4[1+1]@75-80% pal 2min

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CLEAN LIFT OFF + CLEAN PULL to HIP + CLEAN PULL
4[2+3+1]@68% jerk-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

15 T-BAR ROW
3x 5 GHD SIT UP + 10 RUSSIAN TWIST
10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
10 PULL UP

10min Row
EMOM10: 4-6 T2B
10min AB
EMOM10: 3-5 Strict HSPU / Kipping HSPU
10min SKI
EMOM10: 30 DU