WARM UP 10min 1 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:

---

---

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

--

SNATCH from BELOW KNEE
3@up to 70%, sn-%, rest btw sets 2min, example up to 55/65/70%

---

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

--

CLEAN from BELOW KNEE + FRONT SQUAT
2+3@up to 60%, 2× 2+3@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

---

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

--

PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2+2@up to 60%, 2× 2+2@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

---

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.