Strength

3*3 Clean pull
3*3 Hang power clean

Workout

20-30 min AMRAP (choose your workout time)

100m single arm carry left
100m single arm carry right
5/5 turkish roll ups
10 alternating renegade rows
20-30 lemon squeezes

2x
10S. Hollow Sliders on bench. Can be done on a rower as well
7 Lat pull down
10 Jumping Lunges
20s. HS hold

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2 rounds 4 reps each
- front squat
- press
- muscle clean
- jerk drop (BB eye level, heels off and drop to power)
- Clean segm. pull and under
(stop at the start, knee & hip, then in to squat)
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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Built up to 85-92%% of 1RM

Clean pull + hang squat clean + push jerk

mark 3 of your heaviest technically good lifts

Power clean + Clean

2 x (2+1) x 70%, 3 x (2+1) x 75% (% power clean)

Snatch Balance

2 x 3 x 65%, 1 x 3 x 70%, 2 x 3 x 75%

Push Press

5 x 5 x 78%

Muscle Snatch

1 x 5 x 65%, 1 x 4 x 70%, 2 x 3 x 75% (% muscle snatch)

3 sets
12 V-Ups
12 DB Rows

5 rounds for quality
- use a kettle bell that allows you to keep moving and technique stays the same on all rounds.
- 5 reps/side/movement
- TGU only 2 per side

gobbled squat
1-arm swing (eye level)
clean
jerk
snatch
TGU
rest 1 minu

Box step up
BB on your back
3x7 e/s 20-30kg
90s. rest

Maastaveto max1

Alkulämmöt esim:
-suorinjaloin mave x 20
-kohautukset x 20
-lonkan ulko/sisäkierto x 10
-painijan rulli + venytys x 10

1-2 kertaa läpi

Aktiiviset venyttelet: pohkeet, takareidet/alaselkä, lonkankoukistajat, nivuset, yläselkä/kyljet...

Ennen maastavetoja räjähtävästi 3x3-5 joku seuraavista pendlay row / raakarive / raakatempaus / työntöveto

Nousu kohti uutta maksimia...itse suosin ykkösiä alusta asti, jos tavoite esim 120 niin 40-60-80-90-100-110-(115)-120 ja tästä tuntuman mukaan 2,5-5kg nousuilla

Jos esim 220 niin 60-(80)-100-(120)-140-(160)-180-200-210-220 ja sama homma 2,5-5kg nousuilla jos vielä paukkuja...

5 Rounds:
15/12 cal Air bike / Row / Run
12 Chest to bar
9 Front squat 60/40 kg

(Time cap 15min.)

Back Squat
5-4-3-2-1 reps, buld to heavy single for the day
rest 1-2 min bwn sets
Front Squat
3x3 reps @70-75% of 1rm back squat from today
rest 1-2 min bwn sets
Put the 1rm back squat on result area.
Just go by feel, be strong and dont take too much pressure. work heavy single for the day. IF feeling like want to give 1 extra attempt, do it!

Pause Bench Press (stop barbell for 0,5-1 sec on chest)
5-4-3-2-1 reps, buld to heavy single for the day
then
3x3 reps @75% of todays 1rm (pause on each rep also!)

Put the top Pause bench press weight on result area.

Accessory Work
3 sets
8-12 strict ring dips (use band for help)
8-12 single arm kb row @heavy weight
rest 2 min bwn sets

2 rounds 5 reps each
- Clean segment pull
(stop at start, knee and high hang, go down slow)
- Clean pull
- front squat
- Clean pull under to power
- high hang power clean

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1 pull + 2 high hang power

• Work up to Challenging weight in 15 min
• mark 3 of your heaviest lifts