Every 6 mins x 6 sets ( alternating btw )

A) For time :
800m run ( 4x200m)

B) For time :
20/15 cal machine
20 USA swing @24/16kg
20 sit up or V up
20 wall ball @ 9/6kg

Rive ja työntö

-increase from last week
-RPE 9
-2-3min rest

-clean pull + 2 squat clean
*build to moderate heavy
*2min rest

Clean and jerk 6×3 @70-80% – Drop and reset each rep
Full squat clean and split jerk. Work up based on feel.

MODERATE-LIGHT WEEK 12/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5+5×/side GROUNDED HIP MOBILITY FLOW + HEEL TAPS

5+5+5+5+5× BENT OVER I-Y-T-A-W RAISES with light weight

5×/side SHINBOX ROTATION *weight or without

5×/side HIP AIRPLANE with weight

12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Grounded Hip Mobility Flow: video 1 + Heel Taps : video 9
https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Bent Over I-Y-T
https://www.instagram.com/reel/CddW57YDPPI/?utm_source=ig_web_copy_link
video: Bent Over A-raise

video: Bent Over W-raise
https://www.facebook.com/watch/?v=1025082047969978

video: Shinbox Rotation: video 1
https://www.instagram.com/p/DGdlue2ALOA/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Hip Airplane 0:20

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MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH
2×3@barbell, 1@up to 70-75%, sn-% rest 2min

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MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN + SPLIT JERK *työnnä joka sarja eripäin
2×2× 1+1@barbell, 1+1@up to 70-75%, jerk-% rest 2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@30%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, sn-% / ohs-%, rest 2-3min

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FRONT SQUAT
3×3@75%, fs-%, rest 2-3min

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video: pressing snatch balance

video: stepping split jerk balance - tee tarvittaessa hitaammin

video: tall split jerk

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5-8× DB TRICEPS PULLOVER

8-12× BANDED SINGLE ARM TRICEPS EXTENSION

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video: DB TRICPES PULLOVER 1:24

video: BANDED SINGLE ARM TRICEPS EXTENSION

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KEHONHUOLTOA!

Partner workout
00:00-20:00
20 rounds for time of: (RELAY, one full round then switch )
3 Bar Facing Burpees
2 Bar Muscle-ups / 3 strict pull up/ 3 burpee pull up
1 Squat Snatch, 50/35kg or 1 Power snatch + OHS

Partner 2 - max cals row

20:00 - 40:00
20 rounds for time of: (RELAY, one full round then switch )
1 Squat Clean, 80/55 kg
2 Strict Handstand Push-ups / box HSPU
3 Bar Facing Burpees

Partner 2 - max cals bike

Parin kanssa

10 min
60m Askelkyykkykävely 9-30kg
20x 7,5 m Viivajuoksu

Lepo 2 min

10 min
60 seinäpallo heitto
1000m Soutu

Lepo 2

10 min
8+8 Gorilla soutu
8+8 kuulan raahaus sivuttain lankussa

AMRAP 15 mins
7 Dumbbell Hang Squat Cleans, 2x22.5/15 kg
11 Toes-to-bars
35 Double Unders / 70 single under
Goal: 5+ rounds

EMOM 10 mins
1 Squat Clean, 85% 1RM
- same weight across all sets