Bench press 12-10-8-8 reps

Every 4 min x 10 sets:
8 T2B
10 single DB hang clean and jerks 35/25 lb
14/12 cal row

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

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Clean & Jerk
8 x every 90s.
1 rep
- start at 80% and built up trough out the sets
- no fails
- heavy focus on having the best form you can on every rep

HEAVY WEEK 11/13

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

3x *one side
MOUNTAIN &
CHAIR POSE &
STANDING BACKBEND &
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
1-LEG GLUTE STRETCH with THORACIC ROTATION

8-10x
ALTERNATING ARCHER PULLs/ROWs w/ thera banded

• KIERROS ALUSTA TOISELLE PUOLEN

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2x 3+3+3 RDL + GOOD MORNING OH on the toes + WIDE stance BACK SQUAT
2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos.

3 MUSCLE SNATCH HIGH PULL from HIP *full foot, straight legs
3+3 SNATCH HIGH PULL from HIP *full foot / on the toes
3+3 SNATCH HIGH PULL from MID THIGH *full foot / on the toes
3+3 SNATCH HIGH PULL from ABOVE KNEE *full foot / on the toes
3+3 SNATCH HIGH PULL from BELOW KNEE *full foot / on the toes
3+3 SNATCH HIGH PULL *full foot / on the toes

2x 1+1+1 SNATCH DROP *45° + 90° + full squat
2x 1+1 TALL POWER SNATCH + TALL SNATCH *starting on the toes
2 SNATCH

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SPLIT JERK
1@93%, 1@95%, 1@98%, 1@100%, 1@102% pal 2min

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BACK SQUAT + JERK SPRING
3[3+3]@80% pal 2-3min

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SNATCH PULL *first reps full foot
4x2@110-115% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-30@weight CROSS-CHOP
30sec PLANK w/ WEIGHT
8@weight 1-LEG GLUTE BRIDGE

HEAVY WEEK 11/13

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

3x *one side
CAT COW &
DOWNWARD FACING DOG with 10x calf pumping AND 8x thoracic rotation with cross ankle touch
&
LIZARD &
WIDE LEGGED FORWARD BEND TWIST POSE &
WARRIOR I &
STANDING YOGA SEAL

8-10x
CHILD POSE w/ thera banded HAND RAISE *kuminauha polvitaipeen takaa käsiin, lapatukiharjoite

• KIERROS ALUSTA TOISELLE PUOLEN

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2x 3+3+3 RDL + GOOD MORNING OH on the toes + BACK SQUAT
2x 5 ARM FRONT RACK ELBOW ROTATION

3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

2+2 STEPPING SPLIT JERK
2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
3+3 REBOUND JERK
2+2 GMS SPLIT JERK DROP
2+2 HIP HINGE + REAR LUNGE + LUNGE

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HIP SNATCH + SNATCH BALANCE + OHS
2+2+2@up to 50% sn-% pal 1min

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SNATCH
1@60%, 1@70%, 1@75% 1@80% pal 1min

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CLEAN + JERK
1+1@60%, 1+1@70%, 1+1@75%, 1+1@80% jerk-% pal 2min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15@weight ROMAN CHAIR SIT UP
10@DB BENCH PRESS
10@weight BACK RAISE

On The 1:30 x 10 Sets :

1 Snatch Pull
1 Power Snatch
1 Hang Squat Snatch ( Under Knee )

• We are aiming for athletes to use the same weight across all 10 sets.
• Aim somewhere 65 - 75%

1:00 Banded Hip Flexor Stretch ( Each )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch ( each )
1:00 Squat Hold

3 Rounds :

8 Box Jumps
10 Wallball
3 Hang Muscle Snatch
3 OHS
3 Hang Power Snatch

2 hang power clean and jerks (47/70 kg)
4 box jumps (51/61 cm)
8 push-ups

Scaled WOD
AMRAP 10:
2 hang power clean and jerks
4 box step-ups
8 push-ups from the knees