To 17.6

Lepo

 


 

Ke 16.6

a) For 10 minutes, 5-7 rounds

  • 2-3 x Drop Snatch

Focus on technique, easy-moderate weight

b) For 10 minutes, 5-7 rounds

  • 1 Snatch high pull
  • 1 hang snatch
  • 1 Snatch

Work with challenging weight

c) 3x e3m

  • 3-5 OHS @100% Snatch 1RM

 


 

Ti 15.6

3 batteries, 12 minutes per battery, rest and clean 2-3min between

a) Battery, 12min AMRAP

  1. 500/400m row @easy pace
  2. 8 alt. DB snatches (22,5/15kg)
  3. 4 burpee high box jump overs (75/60cm)

b) Battery, 12x EMOM

  1. 10-15m lunge walk (scaling up: add weights)
  2. 3-6 Straight arm slam balls
  3. 10-20 Back extensions
  4. 12-20 HS shoulder taps (plank/legs on box/on wall)

c) Battery, 12x EMOM

  1. 8-12 seated leg raises (over KBs)
  2. 4-6 windmill L @KB
  3. 4-6 windmill R @KB
  4. 10-15 goblet thrusters @KB

Focus on quality, easy pace, easy weight

 


 

Ma 14.6

a) 9x EMOM

3 rounds: – 3 tall jerks
3 rounds: – 3 jerk drives
3 rounds: – 3 Split jerks

Easy weight, focus on technique

b) For 10 minutes, 5-7 rounds

  • 1 Power clean
  • 1 Split jerk
  • 3 High hang clean (tarkoitus kehittää terävää allemenoa, vedon kehitys pullissa)

Focus on technique, moderate weight

c) 3x e3m

  • 3 Clean pulls @100-120% Clean 1RM

 


 

Su 13.6

Lepo

 


 

La 12.6

a) 4x e4,5m

  • 200m easy run
  • 150m slow recovery jog
  • 50m sprint
  • rest remaining time

b) 50-40-30-20-10 reps for time of:

  • KBS (24/16kg)
  • Sit-ups

 


 

Pe 11.6

a) For 10 minutes, 5-7 rounds

  • 2-3 x Drop Snatch

Focus on technique, easy-moderate weight

b) For 15 minutes, 7-10 rounds

  • 1 Snatch high pull
  • 2 Snatch

Find challenging working weight

c) 3x e3m

  • 3 OHS @100% Snatch 1RM

 


 

To 10.6

Lepo

 


 

Ke 9.6

a) 9x EMOM

3 rounds: – 3 tall jerks
3 rounds: – 3 jerk drives
3 rounds: – 3 Split jerks

Easy weight, focus on technique

b) For 10 minutes, 5-7 rounds

  • 1 Power clean
  • 1 Split jerk
  • 2 Tall clean

Focus on technique, moderate weight

c) 3x e3m

  • 3 Clean pulls @100% Clean 1RM

 


 

Ti 8.6

3 batteries, 12 minutes per battery, rest and clean 2-3min between

a) Battery, 12min AMRAP

  1. 500/400m row @easy pace
  2. 8 thrusters @easy weight
  3. 8 bar over burpees

b) Battery, 12x EMOM

  1. 10-16 box step ups (scaling up: box jumps)
  2. 3-6 Straight arm slam balls
  3. 8-12 dips
  4. 12-20 HS shoulder taps (plank/legs on box/on wall)

c) Battery, 12x EMOM

  1. 8-12 V-ups
  2. 8-12 pull ups
  3. 2-4 TGU R @DB/KB
  4. 2-4 TGU L @DB/KB

Focus on quality, easy pace