Squat clean 2RM from the blocks.
Set the bar just above the knee with plates or boxes.
You may drop each rep.
After reaching your 2RM Drop down to 90% and do
15 single squat cleans from the ground.

OHS 3x3x60%

Front Squat

3-4-5-3-4-5 ( RIR 2-3 every Sets )

Go Every 3:00

Pystypunnerrus Max5
-eli nousu vitosilla päätyyn asti, ei kuitenkaan fail!!
-5-8 noususarjaa

Kapea penkki 70% x amrap

Ylatalja kapea kahva 5x15 TAI leuat 3x amrap kapea ote kämmenet vastakkain

Pystypunnerrus yhdellä kädella 3x8-15 / käsi

Hauiskääntö tangolla 3x20

3x AMRAP 6

A) 10/7cal row, 8 Db snatch @30/22,5kg Scaled 22,5/15kg
B) 10/7cal ski, 8 ttb
C) echo calories

(A+B+C )

Rest 3min between rounds

WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 5 Behind the shoulder press with snatch grip + 5 Overhead squats + 5 Snatch balance
3) 10 Medball bearhug squat jumps
4) :20s L-sit hang or hollow hold

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STRENGTH

Bamboo overhead squats,
3 x 8 (light)

Overhead squats,
4 x 5 @ 65%
Lift every 2:00 minutes.

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SNATCH

Every minute on the minute for 12:00 minutes of:
Snatch pull + hang snatch + Snatch @ 68%

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CLEAN & JERK

Every minute on the minute for 12:00 minutes of:
Clean pull + Floating clean + Front squat + Clean + Split jerk @ 65%

3 kierrosta

6+6 jousiampujan rengassoutu
12 hauiskääntö tangolla

1min lepo kierrosten välissä

3-5 rounds:
5/5 KB Bottom Up Presses
10 Prone Banded Shoulder Pass Throughs
10 DB Sidelying Shoulder External Rotations (light)
5/5 KB Windmills (Light weight, focus on control)
10 Banded Front Raise Pull Aparts
- Rest as needed
- Focused and controlled!!

A1) Back squat 5x8x65%
B1) Strict press behind the neck 3x10x 25kg/15kg
B2) elastic band step overs 3x10+10

A.1) Tall clean+frontsquat+tall jerk
2+2+2 ~10min

B.1) Clean deadlift + below knee clean + front squat
6×1+1+1 @70-80%

C.1) Clean grip deadlift (hip to pause @close to floor)
4×10 @70-80%

D.1) Clean grip romanian deadlift
4×10 @70-80%

E.1) Barbel front rack reverse lunge
4×10+10