WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH

2 x
6x SQUAT REACH + DOWNWARD DOG with 10x CALF PUMPING + 6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD + WARRIOR I + WARRIOR II + REVERSE WARRIOR + TRIANGLE + REVOLVING TRIANGLE +
2x DOWNWARD DOG & PLANK & COBRA POSE

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5 x GOOD MORNING SQUAT PUSH PRESS *jerk grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) EXTENSION HOLD *5 sec + SAME with BARBELL *tanko eturäkissä - lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet

3+3 x SLOWLY SHOULDER PRESS + SHOULDER PRESS

3+3 x PUSH PRESS + PUSH JERK

3+3 x SQUAT JERK + POWER JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2+2 x PRESS FROM SPLIT + PUSH JERK BTN IN SPLIT *both side

2+2 x TALL JERK + RHYTHM DIP JERK *both side

2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

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PROGRAM 1

SNATCH
2x3@barbell, 3x3@up to 60%, rest btw sets 2min

CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 60%, 2x2[1+1]@60% jerk-%, rest btw sets 2min

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PROGRAM 2

POWER JERK + SPLIT JERK *rack/blocks
3x2x[2+2]@barbell, 4x[1+1]@70%, jerk-%, rest btw sets 2min

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PROGRAM 1 & 2

FRONT SQUAT
3x3@viime viikon drop setistä 95%, rest btw sets 2min

DEFICIT SNATCH PULL *full foot + TRAP PULL
3x[4+2]@80% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

5 ALTERNATING PLANK DB ROW
30 sec CHINESE PLANK HOLD *weight, levypaino lantion päälle

Rest as needed