Power clean complex

3x 1 power clean + 2 hang power clean (70-80%)
4x 1 power clean + 1 hang power clean (80-87%)
1x 10 hang power clean (75-80% of daily complex)

3rounds:

12 Double Db bench
15 banded tricep

Bench Press

8-6-8-4-8-2

Go Every 3:00

For Quality 13 minutes of :

15 Russian Swing, Heavy KB
10 Medball Hamstring Curls
10 Straight Leg Sit-ups
10 Push-Ups

6x3 min
Row calories
* -rest 2min between sets
-tasainen kova vauhti*

Tabata sit ups
2 min rest
Tabata push ups
(Tabata is 8 rounds 20s work / 10s rest)

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :50 Nasal Breathing easy jog/walk/machine
MIN 2 - :25/:25 Single Leg Glute Bridge-Up
MIN 3 - :50 Cat/Cow

AMRAP 25: Teams of 3
2 Rounds:
75 Toes to Bar
75 Dumbbell Thrusters 22,5/15kg
75 Burpee Box Jump Overs

Directly Into...

Max Calorie Row

• One Rower, Switch Out As Needed

1 Snatch
- no fails!!!

MODERATE WEEK 3/15

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

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10 GOBLET SQUAT, KB/DB/PLATE + 10 DUCK WALK / LUNGE w/ LEG RAISE
10 REVERSE ROW *penkkiote, suoravartalo, kevennys jalat koukussa
10 FROG GLUTE BRIDGE HOLD w/ PULLOVER, PLATE
5+5 BANDED SHOULDER ROTATION STRAING ARM *takaaeteen ja edestä taakse

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2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT SNATCH + SNATCH BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance +
3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell +
3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER SNATCH the barbell is in the power position

2x 3-POSITION POWER SNATCH + 3 SNATCH BALANCE + 3 OHS floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH FROM POWER POSITION + SNATCH BELOW KNEE
2[1+1]@50-60%, 4[1+2]@70% pal 2min

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BACK SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@66% pal 3-4min

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SUMO DEADLIFT + 3 PAUSE SQUAT VERTICAL JUMP
*3-sec pause at the bottom of the squat
3x8@71-85% bs-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
8x1@60% *rest for 30 sec between reps

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EXTRA Accessory exercises: 3 rounds, NO REST BETWEEN SETS
OpenGym

8+8 PALLOF PRESS *split position
8-12 BANDED SEATED 1-LEG HAMSTRING CURL
20m DB FARMER WALKER's + MAX SHRUG