WARM UP 5-10min

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TEHNIQUE DRILL :
MUSCLE CLEAN from POWER POSITION + FRONT SQUAT + POWER CLEAN from POWER POSITION + CLEAN from POWER POSITION + PUSH PRESS *pause in dip position for 1-2 sec
2×2× 1+1+1+1+1@barbell, rest 1min

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CLEAN + CLEAN from KNEE + DIP CLEAN + SPLIT JERK
*all clean with a pause in the catch 1–2 seconds, clean from knee = hartialinja tangon päälllä, tasapaino koko jalalla
*pause split jerk in the receiving position 1–2 seconds - työnnä joka sarjalla eripuolelle, aloita "huonomalle"
1×2× 1+1+1+1@barbell, 6× 1+1+1+1@58-61-64-61-64-67%, jerk-%, rest 2min

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FRONT SQUAT + DB's SPLIT SQUAT *db's split squat = sama pysty keskivartalon tuki - pituus ja leveys jaloissa kuin saksiin työnnön vastaanotossa, tee 5×/puoli, aloita heikommalle puolen heti etukyykyn perään
3× 3+[5+5] reps@80%, fs-%, rest 2-3min

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EXTRA EXERCISE : if time left

WIDE-CLOSE Stance SQUAT JUMP *Wide-Stance Jump-Squat to Close-Stance
3×5, rest 2min

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video: Clean from Power Position
Stand tall with the bar in your clean grip hanging at arms’ length and actively push it against the body. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your body. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Dip Clean

video: DB's Split Squat

video: Wide-Stance Jump-Squat to Close-Stance

5-4-3-2-1 rep:
• Shoulder Press
• Deadlift
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Increase weight after each round. Recommended percentages: 70-75-80-95-90% of 1RM

Paused front squat

4-6 x 2-3 @ 70+%, go every 2:00-2:30

– Start @ 70%1RM front squat then build up over the sets IF moving well
– Pause for 2 seconds at a depth that is below parallel but not so deep that you lose tension in your leg and trunk muscles.
– Drive up aggressively through the full range on the way up on each repetition

OH lunges 3 x 10/10

Choose one of the options for the day

Option 1 – Long bike
60 to 90-minute Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Option 2 – Mixed

AMRAP 60 @ base*
1000m Run
4000m BikeErg
1000m SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Jerk from the rack 3x2

Clean high pull 3x2

EMOM6
1: 10-15 sideplank clamshell
2: 10-15 sideplank clamshell

EMOM8
1: 10-15 situp
2: 30s plank hip rotation

E2,5min x5
6+6 single leg DL
15-30s hollow hold

Hang Power Cleans
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM