Tabata 3x3 (4,5min)
Crunches
Flutter kicks
Hollow rocks

Then tabata
Plank hold

5 Snatch grip strict press behind the neck
5 Power snatch balance
5 High hang power snatch
5 Snatch balance
5 High hang snatch
10s Overhead hold

AMRAP 15: team of 2

3+3 DB snatch 22,5/15kg
3 Pull-ups
3 Box jump

YGIG, athlete complite full round

Push press 5 RM, then max reps @ 80%

AMRAP 20 Minutes

• 5 push jerks, left arm
• 5 push jerks, right arm
• 10 push-ups
• 15-cal. row

♀ 35-lb DB ♂ 50-lb DB

MODERATE-HEAVY WEEK 2/9

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WARM UP sama saliohjelman kanssa

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CONSENTRIC POWER JERK + SPLIT JERK
*set a bar on jerk pins/rack/blocks that places it at the height it would be in the bottom of your normal jerk dip
2-3[2+2]@up to 40-45% jerk-%, rest between sets 2min

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PUSH PRESS
5x5@75%, pp-%, rest between sets 2min

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FRONT SQUAT *one top set of
6@RPE9 (could do 1 more reps), then
3x6@-10%, rest between sets 3min *6@rpe9 -- target load of max ~81%

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

3 rounds:

10-12 BENT OVER ROW *jerk grip
8-10 DB PRESS
6 SQUAT JUMP

Rest as needed

MODERATE WEEK 1/9

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WARM UP sama saliohjelman kanssa

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MUSCLE CLEAN + HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
4-5[3+3+3+3]@up to 40-45% jerk-%, rest between sets 2min

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BLOCK HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
*barbell from power position
3-4x2[1+2+1]@63-68% jerk-%, rest between sets 2min

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BACK SQUAT
4x8@RPE7 (could do 3 more reps), rest between sets 3-4min
*8@rpe7 -- target load of max ~71%

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SNATCH PULL *full foot
2-3x2@105% sn-%, rest between sets 2min

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SEATED PRESS
2x8@RPE7, (could do 3 more reps), rest between sets 2min
*8@rpe7 -- target load of max ~71%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 PULL UPS *myötäote
12 DIP / BENCH DIP
12-15 BSS each leg *Bulgarian Split Squat

Rest as needed

4-5 rounds:
30-60sec Skillmill Run
30-60sec Rest
3-5 Thrusters (choose load)
1-2min Rest

5 rounds for time:
3 rope climbs
10 single KB clean & jerks 20/16 kg (5+5)
30 double unders

A1) Squat jump 3x3x40-50%
A2) Drop jump 3x4
A3) Jumping push up 3x6
A4) Explosive pull ups / ring rows 3x4