5 sets of 3 Position Power Clean (Floor, Above Knee, Mid Thigh) + Push Jerk
3 Position Power Clean + 2 Push Jerk @ 60% 1RM Clean & Jerk
3 Position Power Clean + 2 Push Jerk @ 65%
3 Position Power Clean + 1 Push Jerk @ 70%
3 Position Power Clean + 1 Push Jerk @ 73%
3 Position Power Clean + 1 Push Jerk @ 73+%
- Rest 2min btw sets

tee omat WARM UP n. 15-20min

no shoes

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Voit halutessasi ottaa tällä viikolla tempauksen ja työnnön maksimit, mikäli viime viikolla jäi välistä.

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SHOULDER PRESS + PUSH PRESS + PUSH JERK + POWER JERK + SQUAT JERK + SPLIT JERK
2[2+2+2+2+2+2]@barbell, 4-5[2+2+2+2+2+2]@40-50+% sp-%, rest btw sets 2min

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EMOM20
1. 8-12 split jumps
2. 8-10 alternating DB squat clean
3. 6 good morning press *barbell
4. 6-8 lateral burpee over the barbell
5. rest

*minuutin aikana n. 45s työ ja 15s lepo/siirtymä

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LOPPUAIKA KEHONHUOLTOA!

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video: split jumps

video: alternating DB squat clean

video: good morning press *sn grip

video: lateral burpee over the barbell

6 alternating front-rack reverse lunges
– 3 on each leg.

12 days of christmas with partner, for sweat. Full set before switch.

1 cluster 60/40kg
2 snatch 60/40kg
3 burpee
4 box jump 24/20″
5 wall ball 20/14p
6 t2b
7 stoh 60/40kg
8 kb swing 32/24kg
9 sit up
10 hspu
11 pull up
12 front squat 60/40kg

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

E6MOM x 5-7

6 power snatch@60/40kg / scaled 40/30kg
8 hspu / scaled 10 push up
10 ttb / scaled 6 ttb
* remaining time easy bike

Target ave PK2, not too fast bike

AMRAP 8
- yhden käden etuheilautus x 12+12
- maljakyykky x 12
- high pull x 12+12
- sit up x 12

AMRAP 8
- rive x 12+12
- askelkyykky taakse x 12+12
- vuorikiipeilijä ristiin x 24
- vaakatason "x-hypyt" x 12

AMRAP 8
- tempaus x 12+12
- kyykkyhyppy x 12
- linkkari x 12
- burpee x 12

EMOM24:
a) 3 power clean & push jerk (ei tng)
b) 30-45s jump rope (all variations ok)
c) rest

Tarkoitus: Clean and jerkissä voit pitää tekniikkafokuksen tai voit rakentaa max. RIR 2 painoon.

Warm Up
2 min cardio machine
10+10 single leg RDL
10+10 upright row
:30 Wall Walk Hold (half way)
10 wall squats
5 sharp box jumps

Strenght
Flat foot snatch 35-50%x3x3reps
Snatch 2x3reps@60-70% and 1x2reps@75%
(80%x1 10sec 80%x1 10sec 80%x1)x3sets
rest few minutes and start
Power clean + push press + squat clean + split jerk
3 sets 1+1+1+1 reps@35-50%
squat clean + split jerk
2x2+2reps @60-70% and 1+2reps@ 75%
(80%x1+1 10sec 80%x1+1)x3 sets

Optional Accessory Work
3-4 x 12-15 reverse flyes
3-4 x 12-16 weighted cossack squats
3-4x40-60sec sorenson hold
rest as needed

AMRAP15:
20 deadlift
15 alt. box jump
10 C2B
RX: 70/100 kg | 50 tai 60 cm boksi
Scaled: 50/70 kg | alt. box step up | jumping C2B
Kaikki toistot ovat yhteensä parille. Maastavedot ja chest-to-barit saa jakaa vapaasti.
Boksihypyt tehdään vuorotellen.
Tulos on yhteenlasketut toistot 15 min aikarajassa.

Ikäryhmät:
Alle 18-vuotiaat, Masters 50–59, 60+:
RX: 50/70 kg | alt. box jump | pull up
Scaled: 35/50 kg | alt. box step up | jumping pull up