A) Clean worksets

EMOM for 10 minutes of: power clean + clean @ 82%

B) Squats

Front squats 4 x 6 @60%

C) Accessory

3-4 Rounds of:
8 Pendlay rows - moderate weight
10+10 1-arm DB row - moderate
12 Hip extension with pause at top
Rest 60-90s between rounds.

Weighted sit-ups, 4 x 12 - moderate weight
Rest 60-90s between sets.

EMOM x10

6x2 jerk (50-60%)
4x1 jerk (60-70%)

BE FAST, not too heavy !!!

Push press
4-3-2-2

(Pyri käyttämään samoja painoja kuin viime viikolla 8 toiston kiloilla teet 4 toistoa, 6 toiston kiloilla 3 toistoa jne.. )

For time :

21-18-15-12-9-6-3

Medball Squat Cleans
Sit-ups

2-4 rounds, rest as needed:
60s easy row
15-20 good morning (banded / barbell)
10-15 cyclist squat (bw / goblet)
6-10 (feet elevated) ring row

Power clean complex

2x 1 power clean + 2 hang power clean (70-80%)
3x 1 power clean + 1 hang power clean (80-87%)
3x 1 power clean (87-95%)
2x 10 hang power clean (75-80% of daily complex)

WARM-UP

3 Rounds of:

:45s Row
15 Banded pull aparts
10+10 1-Arm deadlift with kettlebell
10 Seated Z-press with dual kettlebells
30 Basketball abs
5 High box jumps

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SNATCH

Snatch pull + Snatch + Hi-hang snatch.
Build up to a heavy set of (1+1+1) in 12:00 minutes.

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CLEAN & THRUSTER

Clean pull + Clean + Squat clean into thruster.
Build up to a heavy set of (1+1+1) in 12:00 minutes.

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STRENGTH

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

Back squats,
5 sets of 3 @ 74%.

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(OPTIONAL) BONUS

Core:
Accumulate total of 80 starfish crunches.

Conditioning:

20-14-12 Reps for quality & minimum rest:
- Behind the neck snatch grip push press
- Back rack lunge steps, alternating legs
- High box jumps

4 rounds for quality

8 box step ups 20/15kg
10 walking lunges 50/40kg
15 ghd hip ext with snatch grip 20/15kg
rest 90s.
use a bb

4 rounds
3 Strict C2B + 4 Pull Ups + 7 Ring Rows
Rest 2 mins between rounds