For quality:
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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6x every 90s.
2 Block power snatch
+
1 OHS
@ 70-77% OHS

3rounds:

30+30m s.a farmer carry
8+8 box pistol squat
8+8 dead bug

EMOM5
Clean pull
Hang power clean
High Hang clean + jerk

E90s x 5
Power clean
Clean & Jerk

Every 2min x6
Clean & Jerk

LIGHT/MAXIMAL WEEK 1/15

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

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12+12+12 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin
12 LAT STRETCH *wall, rack, barbell, banded
12 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest

--

10 HAND SUPPORT 90/90 HIP SWITCH or 90/90 HIP SWITCH w/ HIP EXTENSION
10 DEADBUG PULLOVER w/ weight
20m 1-ARM OH LUNGE w/ LEG RAISE, KB/DB
6+6 HALF KNEELING WINDMILL to ELBOW w/ weight

--

2x 5 1-ARM FRONT RACK ELBOW ROTATION

2x 3-POSITION SNATCH *floor + below knee + hip
2x 3 SN PUSH PRESS + 3 OHS + 3 PRESSING SN BALANCE
2x 3 SN DROP + 3 HEAVING SN BALANCE
2x 3 DIP DRIVE *sn grip btn + 3 SQUAT DOWN *foot work with bb btn + 3 [1+1] DIP DRIVE + DIP CATCH *sn balance

2x 3-POSITION CLEAN *floor + below knee + hip
2x 3 PUSH PRESS + 3+3 SPLIT JERK + 3 POWER JERK + 3 SQUAT JERK
3+3 STEPPING SPLIT JERK

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH + SNATCH BALANCE + OHS TAI
SNATCH + SNATCH PUSH PRESS + OHS
8[1+3+3]@50-60% sn-% pal 2min

HOX!! Saksiin tempaajat tekee balancen ja ohs saksiin ja muutoin jos liikkuvuus rajoittaa vauhdissa kyykkyyn allemenon tehdään SNATCH BALANCEn tilalle SNATCH PUSH PRESS + OHS siihen syvyyteen mikä tulee kivuitta!

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POWER CLEAN + CLEAN BELOW KNEE + POWER JERK + SPLIT JERK
5[1+1+1+2]@57% jerk-% pal 2min

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SNATCH LIFT OFF + SNATCH PULL to HIP + SNATCH PULL
3[2+3+1]@60% sn-% pal 2min

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PAUSE SQUAT VERTICAL JUMP 3x5 pal 2min
*3-sec pause at the bottom of the squat

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

40 sec PLANK w/ WEIGHT
8+8@up to 20% sp-% HALF KNEELING ARNOLD PRESS w/ DB
15-25 1-ARM TRICEPS PUSHDOWN, BANDED

AMRAP 13

40 Sit-ups
30 GTOH w/ Plate 20/15kg
20 Jumping Lunge
10 Push-ups

Back Squat

5 x 5

Send Off 3:00

Stoppi-kyykky 3x1 (70-75-80%)
-2s stoppi

Kapea penkki 3x1 (noin 90% kapea penkin maksimista)

Kiertäjät kyljellään 3x20 / käsi

Facepulls yhdellä kädellä 3x20 / käsi

Kiertäjät/facepullit voi tehdä vuorotellen

3-4 Rounds for quality:
12 Plate Front Raise
— Rest 30 sec —
10 Standing KB Crush Grip Bicep Curl
— Rest 60 sec —
10 Barbell Skull Crushers
— Rest 90 sec —

• Use moderate weight, focus on quality

Split Jerk 5-5-3-3-3-1-1-1-1 reps