WARM UP 10min 2 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + SNATCH HIGH PULL from BELOW KNEE *flat footed + MUSCLE SNATCH + OHS + DROP SNATCH
2× 5+3+3+3+3@barbell, rest btw sets 1min

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SNATCH from BELOW KNEE
2×2@barbell, 3×2@60%, sn-%, rest btw sets 2min

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RDL *jerk-grip + CLEAN HIGH PULL from BELOW KNEE *flat footed + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed
2× 5+3+3+3+3@barbell, rest btw sets 1min

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CLEAN from BELOW KNEE + FRONT SQUAT
2× 2+3@barbell, 2+3@up to 65%, jerk-%, rest btw sets 2min, example up to 50/60/65%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *rack, split both side 1+1
2× 3+3+3+4@barbell, rest btw sets 1min

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PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2× 4+2@barbell, rest btw sets 1min,
3× 2+2@up to 65%, jerk-%, rest btw sets 2min, example up to 50/60/65%

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video: PAUSE SPLIT JERK
Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and pause while maintaining tension throughout the legs and trunk.

After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell upward maximally. Work hard and stay tight to avoid sneaking in an extra dip before driving.