SNATCH WARMUP

1-2 Kierrosta - 3-4 toistoa SNATCH PULL MUSCLE SNATCH OVERHEAD SQUAT POWER SNATCH + OVERHEAD SQUAT SNATCH BALANCE HANG SQUAT SNATCH SQUAT SNATCH

Snatch-Pull

4 x 3

SQUAT-SNATCH

4 x 1

POWER-SNATCH

4 x 1

HANG-SQUAT SNATCH

4 x 1

Every 2:00 x 4 10 Box Step Over 24/20" 2 x 22,5/15kg 15 Box Over Jump 24/20" -Max unbroken reps of Chest to Bar Pull Ups or Pull Ups rest 4:00 Masters: +40 & +45 : 8 Box Step Over - 12 Box Over Jump *22,5/15kg + Box 24/20" +50: 8 Box Step Over 17,5/12,5kg - 10 Box Over Jump 24/20"

AMRAP 8 10 Bar Over Burpee 2 Rope Climb 8 Overhead Squat 80/55 - 60/42,5kg MASTERS: +40 & +45: Overhead Squat 60/42,5 - 50/35kg +50: 50/35kg - 42,5/30kg

3 SETS 10-15 Weighted Back Extension 10-15 Weighted Ghd Sit Ups 10-15 Reverse Hypers rest 1:30

WARMUP 9

1-2 ROUNDS 1:00 MAAILMAN PARAS KYYKYN KAUTTA 1:00 LONKANKOUKISTAJA + OLKAKIERTO 1:00 / 1:00 PAKARAVENYTYS + KIERTO 1:00 MITTARIMATO + PUNNERRUS 1:00 HINDU PUNNERRUS

PUSH-JERK

4 x 5

HANDSTAND PUSH-UP (strict)

4 x 12

NARROW BENCH PRESS

4 x 8

DEADLIFT1

4 x 8

HANDSTAND PUSH-UP (kipping)

FOR TIME: 21-15-9 Devill Press 2 x 22,5/15 Toes To Bar Chest to Bar Pull Ups or Pull Ups Timecap: 14:00 Masters +40: 2 x 22,5/15kg +45 2 x 22,5/15kg +50 2 x 17,5/12,5kg rest 5:00

AMRAP 8 9/7 Bar Muscle Up or Chest to Bar Pull Ups 5/3 Ring Muscle Up or 10/8 Ring Dip 15m Handstand Walk (5m = 1) MASTERS: +40 & +45 7/5 Bar Muscle Up - 3/2 Ring Muscle Up - 10m Hanstand Walk +50 1-3 Bar Muscle Up - 1-3 Ring Muscle Up

2-3 SETS 8-12 Seated Shoulder Press 8-12 Skull Crusher 10-12 Dumbbel Bicep Curl rest 1:30

WARMUP 2

1-2 Kierrosta 10 MAAILMAN PARAS VENYTYS 1:00 / 1:00 PAKARAVENYTYS + KIERTO 10 LANTION OJENNUS POLVILTAAN 10 OLKAKIERROT PÄINMAKUULLA 10 PUNNERRUS + OJENNUS Alkulämmin 5-10min kevyesti sitä mitä olet alkamassa tekemään + 3-4 lyhyttä kovaa 20-30s vetoa.

INTERVALS 5 Rounds 1000m Run or Row or Ski 90-95% teholla palautus 1:2 (jos veto kestää 5min niin palautus 2;30) tai Uinti 5 Rounds 200m Swim palautus 1:2 (jos veto kestää 5min niin palautus 2;30) COOL DOWN: 5-10min 50-60% teholla kevyesti.

CLEAN & JERK WARMUP

1-2 kierrosta - 3-4 toistoa CLEAN PULL MUSCLE CLEAN - SHOULDER PRESS PAUSE FRONT SQUAT + PUSH PRESS POWER CLEAN + FRONT SQUAT HANG SQUAT CLEAN + PUSH JERK SQUAT CLEAN + SPLIT JERK

SQUAT-CLEAN

4 x 2

SPLIT-JERK

4 x 1

FRONT-SQUAT

4 x 4

AMRAP 12 12 Shuttle Run (7,5m + 7,5m) 20/16 Cal Row 100 Double Unders MASTERS: +40 & +45: 75 Double Unders +50: 60 Double Unders

2-3 SETS 10-15 Leg Raises 45-60s Plank 10-15 Power Wheel

WARMUP 11

1-2 KIERROSTA 10 ASKELKYYKKY + KIERTO 10 POLVENKIERTO KYYKYSSÄ 10 MARJANPOIMINTA 10 OLKAKIERTO PUNNERRUSASENNOSSA 10/10 OLKAKIERTO KUMINAHALLA

4 SETS 30m Sled Push 200/155kg - 170/130kg 12 Dumbbel Thruster 2 x 22,5/15kg -Max Ub Set of Strict Handstand Push Up or Kipping Hspu- rest 2:00 MASTERS: +40 & +45: Sled Push 170/130 or 150/110kg 10 Dumbbel Thruster +50: Sled Push 150/110kg - 130/85kg 10 Dumbbel Thruster 17,5/12,5kg

4 SETS 30m Sled Pull 150/105kg - 130/75kg 15 Dumbbel Shoulder To Overhead 2 x 22,5/15 -Max Ub set of Strict Pull Up- rest 2:00 MASTERS: +40 & +45 Sled Pull 120/75kg - 100/60kg 12 Shoulder To Overhead +50: Sled Pull 120/75kg - 100/60kg 12 Shoulder To Overhead 17,5/12,5kg

3 SETS 6/6 Dumbbel Squat Snatch 8/8 Dumbbel Overhead Squat 40 Double Crossover or Crossover rest 2:00

FOR TIME 2 Rounds 500/400m Row 20m Dumbbel Front Rack Lunges 2 x 22,5/15 20/16 Cal Echo 50 Wall Ball MASTERS: +40 & +45: Lunges 2 x 22,5/15 or 17,5/12,5kg 40 Wall Ball +50: 2 x 17,5/12,5kg or 15/10kg 30 Wall Ball