Back Squat

4-2-4-2-4

Go Every 3:00

5 sets of Split Jerk
Set 1: 3 @70%
Set 2: 2 @75%
Sets 3-4: 2 @80%
Set 5: 2 @85%
- Rest as needed btw sets

Kyykky 2x3x80%

Penkki 3x3x75%

Etukyykky 3x1 (noin 95% etukyykyn maximista)

SitUps 5x10

FOR TIME:
5 wall walk
10 alt. devil’s press @22/14kg
15 box jump overs
20 power clean @60/42.5kg
15 box jump overs
10 alt. devil’s press @22/14kg
5 wall walk

THRUSTER PROG 3/6
3-3-2-2-1-1 reps
Every 2min

HEAVY WEEK 7/13

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

5x REAR LUNGE with ANKLE TOUCH & TRIANGLE & SUGARCANE POSE *one side

5x BIRD DOG & HINDU PUSH UP

5x REAR LUNGE with ANKLE TOUCH & TRIANGLE & SUGARCANE POSE *one side

5x BIRDDOG & HINDU PUSH UP

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2x5 ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ + 2 GM S SJ DROP

2x 5 RDL + 5 FS
3 PAUSE CLEAN PULL *pause 2cm floor + knee + power position
3 CLEAN PULL to PWR position
3 CLEAN HIGH PULL *first reps full foot

3 TALL MUSCLE CLEAN
3 TALL CLEAN
3 HIP CLEAN
3 NINJA CLEAN

3 SLOW MOTION CLEAN
PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor

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TALL POWER CLEAN + TALL CLEAN
1+1@up to 50% sn-% pal 1min

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BLOCKS CLEAN *bb below knee
2@85%, 1-2@88%, 1-2@90%, 2@85%, 1-2@88%, 1-2@90% pal 2min

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REBOUND JERK
2-3x3@up to 60% jerk-% pal 2min

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JERK DRIVE + SPLIT JERK
1+2@85%, 1+2@88%, 1+1@90%, 1+2@85%, 1+2@88%, 1+1@90% pal 2min

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DEFICIT CLEAN HIGH PULL *first reps full foot
4x4@90% jerk-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

30@weight RUSSIAN TWIST
6@STIFF-LEGGED DL
8@DB PULLOVER

3x
30s snatch grip oh hold
10 lu raises
- Go every 2min

1. 2 snatch pull + 2 muscle snatch
2. 2 power snatch + 2 ohs
3. 2-4 squat snatch

Slow squat snatch
—————————
Tall snatch + pause ohs

For time:
200m skillmill Run
5 Rope Climbs 4m
15 DB Bench Presses 20/15kg
250/200m Row
300m Skillmill Run
4 Rope Climbs
15 DB Bench Presses 20/15kg
250/200m Row
400m Skillmill Run
3 Rope Climbs
15 DB Bench Presses 20/15kg
250/200m Row
500m Skillmill Run
2 Rope Climbs
15 DB Bench Presses 20/15kg
250/200m Row

Scaled:
Level 2: 4/3/2/1 Rope Climbs / 20/15kg DB
Level 1: 15/12/9/6 Pull-ups / 15/10kg DB