Back squats
5x65%
3x5x75%

Front squats
4x5x65%

OR

Back squats
4x6x72%

Front squats
3x6x72%

A) Clean, nousu kakkosilla raskaaseen painoon.
- Ei tng, ei pudotuksia.
- Kaksi kertaa sama paino
- 15 min

B) EMOM for 6 minutes: 2 Power cleans @ 75-78% of A.
- Korostetun hidas veto lattiasta polven yli
- “Venytä rannetta” vedon aikana, eli keskity pitämään kädet rentona & yläselkä tiukalla.

C) Front squats

6 x 3, 2s paussi pohjassa. Laadukas, mutta mahdollisimman raskas.

D) Accessory:

3-4 Rounds of:
8 Pendlay rows
8+8 1-arm bent over row
5 x 5s+5s kidutuspito kierrolla
5+5 Windmills
*Kaikissa kunnon polte

Finisher: yhteensä 14-16 x korkea box hyppy. Tee 2-3 toiston sarjoissa.

Snatch primer:

Snatch hi-pull + snatch with stop at knee @ catch
Build to a moderate weight that moves fast!
2 x same weight before adding more weight.

Working sets:

Snatch pull + snatch
Build to a moderate to heavy weight
2 x same weight before adding more weight.
Aim for consistency

Back squat 5 sets of 5. Pause at bottom on the first rep
- moderate/heavy weight

A) Clean complex

Build up to a heavy weight in a following complex:
”Clean + Front squat + Push jerk”

B) GPP

3-4 Rounds of:
6 Back squats + 12 Heavy banded KBS + 15 Weighted hip extensions
*Kunnon polte ja hapotus jokaisesta liikkeestä. Lepo 90-120s kierrosten välissä.

Juoksevalla kellolla:

EMOM for 5 minutes of: 5 Clean and jerks @40%
Rest 1:00 min
EMOM for 5 minutes of: 4 Clean and jerks @50%
Rest 1:00 min
EMOM for 5 minutes of: 3 Clean and jerks @60%
Rest 1:00 min
EMOM for 5 minutes of: 2 Clean and jerks @70%
Rest 1:00 min
Every :30s for 5 minutes of: 1 Clean and jerk @80%

Rest 5:00 min

4-5 x 3 Clean pulls @ 90-110%

*Harjoituksella panostetaan isoon volyymiin, joten käytä tämä mahdollisuutena hioa nostoja kokonaisuuksina eteenpäin.

Warm-up:

3x
15/12 Calories row
16 Box step-ups, alternating legs
20 Alternating V-ups
10 Dual dumbbell deadlifts
20 Shoulder taps

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Back squats

Climb up to a heavy set of 3 tempo back squats (3:3:X:1)
3s descend
3s pause at bottom
Squat & reset.

Then 5 sets of 3 tempo back squats @ 90% of the heaviest set of 3 tempo back squats.

---

Metcon:

For time:
1-3-6-9-15-21 Wall walks
10-30-60-90-150-210 Double-unders

Timecap: 15:00 minutes

---

Bonus:

3 x 12+12 Bulgarian split squats
4 x 10+10 Back rack weighted lunges

Core:

3x
20 GHD sit-ups
10+10 Side plank hip touches

---

A) Clean

3 sets of 2 cleans. Heavy, but fast!

B) Jerk

3 sets of 2 jerks from rack. Heavy, but fast!

C) Bodybuilding

3-4 Rounds of:
10-15 Banded abcrunches
10-15 Banded hip extension on GHD
5+5 Windmill with 5s stop at bottom
5+5 Sotts press

*Hyvä polte kaikissa liikkeissä.

Complete as many rounds as possible in 20 minutes of

• 20 weighted box step-ups
• 20 weighted walking lunges
• 40 weighted sit-ups (single dumbbell)

♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box

3 Rounds For Time :

400m Run
21-15-9 Thrusters 42,5/30kg
1000/800m Echo

( 10 - 15 )

• Lets make the main focus on this workout to push the thrusters. Aim to hold on for big sets then your typically comfortable holding onto.

• Out of the run and the bike, lets push the bike a bit more since this will come right after the thrusters. We can use the run to recover.

1RM Power Clean + Front Squat + Push Press + Back Squat + Push Press