2 rounds:
5+5+5 Wall Squat video
10 Banded Passthrough video

5 x 2 min rounds
2 power cleans @ 60-90% of power clean 1 rm
4 x 2 min rounds
2 squat cleans @ 70-90% of squat clean 1 rm
3 x 2 min rounds
2 Clean pulls @ 90+%
Tavoitteena olisi että saisi aina vähän korotettua nostoihin painoa. Aikaa on hyvin joten keskity tekemään hyviä suorituksia.
Jos teet treenin otm 20 perään niin pelaa sellaset painot ettei tulis huonoja toistoja.

WEIGHTLIFTING

EMOM x7

Hang Power Snatch Triple

All sets across RPE 3+

Target: use same loading and keep it moderate/heavy. Concentrate on your turnover.

Every 90s:

Split Jerk (from the rack or blocks)

3-3-3 (55/60/65%)

2-2-2 (65/70/75%)

Of 1RM Split Jerk

• 1-…-1 of:
BB Push Press
1RM

Shoulder Press
3-3-2-2-1-1

Optional Accessory
GYMNASTIC STRENGTH

3-4 rounds, rest as needed between

1) 15-30sec Ring Support video
2) 10-20 Bar Hanging Hip Touches video

RPE 3 to 4

5min Row/Bike/Airbike…

Then 3 rounds:
5+5 Single Arm KBS (eye level)
5+5 Single Arm KB Push Press
5+5 KB Goblet Lateral Lunge video
10 TTB/High Knees

---

Snatch Drills video

21-15-9

burpees
wall balls 9kg/6kg
Air bike cal

LINNAMASTERS 2019 QUALIFICATION
Workout Instructions and standards Qualifier Event 2019

Part A
AMRAP 6 minutes:
15/12 Calories Row
12 Toes to Bar
9 Overhead Squats Bar: 42,5/30kg

Rest 3 minutes before..

Part B
On the minute for 6 minutes with increasing weights:
3 Power Clean + 3 Front Squat + 3 Shoulder to Overhead
50-60-65-70-75-80kg/ 35-40-45-50-55-60kg
*If all repetitions are completed (54), the athlete will perform as many repetitions as possible of shoulder to overhead in the remaining time of the 6th minute.

Rest 3 minutes before..

Part C
AMRAP 6 minutes:
40m DB Overhead Walking Lunges
30 C2B Pull Ups
20 Box Overs 60/50cm
10 DB Devils Press
Max Bar Muscle Ups in the remaining time

Lunges: 1x DB 22,5/15kg
Chest to Bar Pull Up
Devils Press: 2x DB 22,5/15
Box: 60/50cm