WU
30 Tiptoe High Pull+ Snatch
30 Snatch Balance @stick/ bar
30 Muscle Snatch @stick/ bar
A)
Mobility for #1 problem
B)
For 30 minutes
Row 300m @20-22 spm
5 Thruster 52,5kg/30kg
2 Snatch 52,5kg/30kg
8 Burpee Pull Up
9 Box Over Jump
25 DU’s
| WU |
| 3 rounds of |
| 10 KB Windmill |
| 10 Single KB OHS |
| then |
| 30 Tiptoe High Pull+ Snatch |
| A) |
| E2M, 5rds of |
| 5 Pwr Snatch, polvelta @50- 70% |
| B) |
| E2M, 5rds of |
| 5 Snatch Balance @50- 70% |
| C) |
| E2½M, 5rds of |
| 5 Back Squat ( heavy) |
| WU |
| 3 rounds of |
| 10 Scapular Push Ups |
| 10 Scapular Pull Ups |
| 10 Wall Balls |
| 5+5 KB Front Squat 1- hand |
| 5 Front Rolls & 5 Candlesticks |
| A) |
| E2M for 7 rounds |
| 3 ( Weighted) MU’s or Ring/ Bar Dips or Box Dips |
| B) |
| Strict C2B/ Strict Pull up |
| weighted if possible |
| 5×5 E3M |
| C) |
| 7 minutes of |
| 7 Ring Rollout ( voimapyörä renkailla) |
| 7 Push Ups |
| 7+7 Front Plank Arm & Leg Raise |
Rest and mobilize tai rästi.
Sumo DL 3×8
Strict Pull Up 5×5, weighted if possible, chin up grip if necessary
1 x max time iso hold
Tiptoe high pull+ drop, OHS techn. WU
2x 1 Power Clean +1 Power Jerk @50-70% 4rds E2M
1 Power Clean + 1 Clean + 1 Jerk @50-70% 4 rds E3M
BXJ explosive max height 5×2
” Annie”
For time rounds of
50, 40, 30, 20 and 10 reps
DU’s
Sit-ups
Tiptoe high pull+ drop, Hip Snatch WU
High hang Snatch+ Hang Snatch+ Snatch @50-70% 10 rds, E1½M
Split Jerk techn. @kevyt
Roll to candlestick
Rest and mobilize tai rästi.
| E2MOM 15rds |
| 4 T2B |
| 4 Push-ups |
| 4 Box Jumps 75/60 |
| 4 KBS |
BS to heavy 3 + 3×3@-10%hvy
Walking barbell lunges 3×8/jalka
GHD sit ups min 3×8
GHD back extensions min 3×8
Roll to candlestick
| Front roll, Handstand to FR |
| Roll to candlestick |
| Muscle Up |
Rest and mobilize tai rästi.
| Sumo DL 5×5 |
| Strict Pull Up 5×5, weighted if possible, chin up grip if necessary |
| 1 x max time iso hold |
Tiptoe high pull+ drop, OHS techn. WU
High hang Clean+ Hang Clean+ Clean+ Jerk (1+1+1+1) x6 @50-70% E3M
BXJ explosive max height 5×2
For time
500 row
30 Wall Ball
30 Push-ups, weighted if necessary
Tiptoe high pull+ drop, Hip Snatch WU
2 Snatch + 1 Pause Overhead Squat @50-70% 6 rds E3M
4 Mid-Hang Snatch @50-70% 3 rds E3M
Front roll, Handstand to FR
| Rest and mobilize tai rästi. |
5 Rounds of
10 Burpee Pull-ups
10 Box Jump 60/45
6 Hang Clean @40/25
10 Abmat
| BS to heavy 4 + 3×4@-15%hvy |
Walking barbell lunges 3×8/jalka
|
Front roll, Handstand to FR
Roll to candlestick
Muscle Up
Mobility/Lepo/Rästi