WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
6+6x/side alternating PLATE HALO SPLIT POSITION

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TECHNIQUE
10x RDL *jerk grip + 5x GOOD MORNING - POWER/SQUAT JERK *tee "good morning" ja "power/squat jerk" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien kyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SHOULDER PRESS + PUSH PRESS + POWER JERK
3x[1+1] PRESSING SPLIT JERK + SPLIT OHS *both side
3+3+3x MUSCLE CLEAN + TALL CLEAN + DIP CLEAN
3x[1+1+1+2] CLEAN DEADLIFT + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

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POWER CLEAN + CLEAN from KNEE + SPLIT JERK *split jerk both side 2=1+1
2x1x[2+1+2]@barbell, 2+1+2@60%, 2x1x[2+1+2]@65%, jerk-%, rest btw sets 2min, example of rise 50-55%

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HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION
all pulls full foot
*Halting -hold this position for 2-3 seconds before returning the bar to the floor
*Pull from pwr pos. hold this position for 2-3 seconds before pull.
2+2+3@80%, 2x1x[2+2+3]@85%, jerk-%, rest btw sets 2min

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HALF FRONT SQUAT *90° + FRONT SQUAT
2+2@70%, 2x1x[2+2]@75%, fs-% / bw-%, rest btw sets 3min
example of rise 55-65% *vasta-aloittaneet kuorma kehonpainosta 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

30sec weighted / bw SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed