A.1) Muscle snatch+power snatch+ dip snatch
1+1+1 ~10min

B.1) Hang snatch below knee w/1.rep pause @below knee
5×3 @70%

C.1) Hang clean below knee + split jerk
8×1+1 @85%

D.1) Clean pull from Deficit
5×5 @85%

E.1) Back squat w/ 1.rep pause atg
6×3 @85%

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Ski
10+10 1-Arm shoulder press
20 Banded pull aparts
10 Spike-ups with feet on rower
5 Box jumps

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STRENGTH

Shoulder press,
5 x 6 @ 90% of the heaviest set of 6 shoulder presses from last week.

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CONDITIONING

7 Rounds for time:
5 Snatches @ 65%
6 Box jumps 30/24”
7 CTB pull-ups
Rest 1:00 min after each round.

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ACCESSORY

Seated dumbbell shoulder press,
4 x 10 (moderate)

Skull crusher,
4 x 10 (hard)

1-Arm behind the neck tricep extensions,
4 x 10/10 (moderate)

Core:

3 Rounds of:
:30s Weighted candle stick toe touches
:30s 1-Arm sideplank hip touches, left
:30s 1-Arm sideplank hip touches, right

EMOM x 6

6-8 ttb

3+ reps in tank

Penkki 3x5 (40-50-60%), 70% x amrap

TAI

Penkki 4x8x60%
-1s stopit

JOS PENKKI ON OLLUT KEVYTTÄ, TEE AMRAP, JOS RASKASTA, TEE 4x8

Leuat, vastaote 5x8-15
-voit tehdä kevennettynä kumpparilla tai ylätaljassa open gymin puolella

Hauiskääntö tangolla 5x8-15

Band-pull-aparts 100 toistoa AFAP (mutta silti kontrollilla 👌🏻)

AMRAP7:
6 (=3+3) kb clean (32/24)
9 push up
12 air squat

RPE 8-8,5.

250-m row
– Score is slowest time.

3x1@100-105% rest between sets 3-4min *pakara koskettaa kevyesti boxia, josta räjähtävästi ylös

Penkki 6x4x75%

Kapea penkki 5-8x3
-eli nousu kovaan kolmoseen, lähelle max3-rautaa
-otteena etu/keskisormet karhennuksen reunalla

Kohautuksen käsipainoilla 3x20
-penkin päässä istuen
-1s pito yläasennossa

Pystypunnerrus otsalta 5x8-15
-kapea ote / pidä kyynärpäät kontrollissa

1. Footwork
2. Split jerk triples