On The 1:30 x 10 Sets:

3-3-3-2-2-2-1-1-1-1

Start Around 65% & Build

WORKOUT 2

MODERATE HEAVY WEEK 6/13

WARM UP n.15-20min SAMA

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 2min

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SNATCH
2-3x1@88% pal 2min

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TALL CLEAN + JERK
1+1@up to 50% jerk-% pal 2min

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CLEAN + JERK
2-3[1+1]@74% jerk-% pal 2min

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FRONT SQUAT + JERK RACK SUPPORT 6-10sec *jerk rack support first rep 70%
3+1@up to 76% fs-% pal 3min

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CLEAN PULL *first reps full foot
4x3@90% jerk-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15@weight ROMAN CHAIR SIT UP
10@weight REAR DELT FLY
10@weight BACK RAISE

4x
8 double dB/kb bent over row
8+8 Bulgarian split squat
8+8 arnold press

On The 2:30 x 6 Sets :

3 Push Jerks @ 78 - 88%

500m row
8 min
4 kb wind mill e/s
5 banded deadlift
2 wall walks

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Deadlift
1x5 at 72% 1RM
1x3 at 77% 1RM
1x1 at 82% 1RM
1x5 at 77% 1RM
1x3 at 82% 1RM
1x1 at 87% 1RM
1x5 at 82% 1RM
1x3 at 87% 1RM
1x1 at 92% 1RM

Warm Up
2 min row
2 min air bike
then 2 x
10/10 suitcase dl
5 inch worm with push up
10 goblet squats

Strenght
Power Clean + Push Jerk 6x3+1 reps @70-73-76 and 3x80% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-10-8 and 2x5 reps @45-55-65-75-81%
rest 2 min bwn sets

Metcon
Emom 24 or 28
1) 10/12 cal row
2) 8-12 c2b or normal pull ups
3) 9/11 cal air bike
4) 8-12 wall ball shots @20/14lbs

Accessory
3x15 romanian deadlifts @35-40-45% of 1rm
3x12/12 seated kb press @10 or 12kg
3x20 toe touch abs crunch + 30 weighted ukraine twists
rest as needed

Soutu teniikka
- jalka työntö
- käsiveto jalat suorana
- keskivartalon asento ja liike
- hengittäminen

AMRAP 9

20 Kettlebell Swing
10 Lunge´s w/ KB
15 Sit-Ups
10 Push-Ups

On The 3:00 x 5 Rounds:

3 Position Squat Clean ( Pockets, Above Knee, Floor ) + Push Press
3 Position Squat Clean ( Pockets, Above Knee, Floor ) + Push Jerk
3 Position Squat Clean ( Pockets, Above Knee, Floor ) + Split Jerk

1:00 Active Samson
1:00 Front rack stretch on Box
1:00 Pigeon Pose ( each )

3 rounds :

1:00 Bike
5 + 5 Hang Dumbbell Clean & Jerks
3 HSPU'
6 Wallball