Aikataulu

Weightlifting Snatch + Upperbody strength

a) Warm Up 10min

3 Rounds of:
3 x Snatch pulls
3 x Hang Snatch
3 x Snatch Balance
3 x Snatch (Power or Squat)
(Bar/easy load)

b) 12min, E90s.
1 x Snatch
1 x Hang Squat Snatch
1 x OHS
70-80% 1RM

c) 10min Emom
1. Push Press x 6
2. PullUp x 5-8

Conditioning

A + B + A + B

a) 8 min Amrap
Assault/Row/Ski/Run

b) 8 min Emom
b1. 15-20 x Wall Ball
b2. 8-12 x Burpee

*2min rest between a/b

Skill / Rest

NO WODS!

Cardio:

Gymnastics: Rings

Weightlifting: Clean & Jerk

Strength, Legs

a) 21min e3mom
Deadlift 5 – 5 – 4 – 4 – 3 – 2 – 1/2

b) 12min e3mom
6/6 x Reverse Back Rack Lunges*
*Add weight from last week if possible

Weightlifting (Clean & Jerk) + Metcon

b) 20min e2mom
Clean & Jerk Ladder
(Increase weight after each successful lift, try to get as close to your 1rm as possible (or over)

c) FRT, 12min TC
”DT”
12 x Deadlift
9 x Hang Power Clean
6 x Push Jerk
x 5

Mens weights: 50 – 50 – 60 – 65 – 70kg
Womens Weights: 30 – 30 – 40 – 45 – 47,5kg

VETO CUP – Finaali

09.30-10.00: Urheilija info
10.00-14.00: Finaalipäivä

HUOM! OBS!
Ei Gymnastics tuntia lauantaina, tilassa rajattu treenimahdollisuus finaalin ajan.

Mobility/ Rest:

Veto-Yoga to improve your flexibility