1) Clean pull + squat clean 40-50-60-70-80-90 kg technique

2) 6 rounds: 5 negative hspu + 50 DU

3) 6 rounds:
10 box over jump
10 cal row
10 abmat
IGYG rundit ja vauhdilla.

10 c2b
10 strict ring dip
10 back squat @ 50% = 87,5kg

75 min

Warm up for 15 min

A. Jyrkin tunti
1. Snatch high pull, muscle snatch, snatch wnfm, power snatch, snatch
3 x 15 2 x 25 27.5
2. Different lifting combinations 10 x 25 kg
3. Snatch + clean & jerk
25 30 32.5 35 37.5
4. Power clean + snatch
30 32.5 35 37.5 40 42.5 43.5

120 min

1.Own skill
A. HSW practice for 15 min
B. BMU practice for 20 min
- BMU 1 1 2 2 2 2 2 3 2 = 17 reps

2.JG personalized programming
A. Warmup
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. Bent Arm Push / Pull Strength
2 rounds:
- 5 unbroken strict weighted chin-ups - 15 15 kg
- 5 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 3 x 8 headstand compressions tuck, straddle & pike
- 10 chest to ring pull-ups (explosive pull, 2s negative and 2s pause in dead hang)
- 10 wall facing strict handstand push-ups with a 3s negative >
First round: abmat + 15 kg plate under it x 5 reps + 5 box assisted HSPU
Second round: abmat + 15 kg plate under it x 7 reps + 3 box assisted HSPU
- 10 single arm ring rows each each (2s pull, 2s negative)
- 5 x (unbroken 3 bottom of dip swings + 1 swinging dip)

Unless, it says unbroken you can break up sets into something more manageable if needed but try not to take longer than 30s between sets if you can. Try to keep moving.

3.Skill
A. Double under practice: Tabata DU
Reps: 30, 30, 30, 30, 30, 31, 31, 25

AM: 60 min
4-5 x 15 min Bike - 4
- 1 min rest between
- 124/140

PM: 120 min
Warm up EMOM12 + 20 m HSW
1.Weightlifting
A. Every 90 s for 9 minutes: 5 STOH (Heavier than last week) - 35 kg

2.Gymnastics
A. BMU practice for 10 min
B. Every minute on the minute for 14 minutes:
Even: 10 Cal bike
Odd: 3 Bar muscle ups - 7 x 3 = 21 reps

3.Strength
A. 2 sets:
15 Banded scapular retraction
25 Banded tricep pushdown
10 Bicep curl + 20 m Gun Walk - 15 15 lbs
- Rest 3 min-

4.JG
A. 3 sets:
- 10 single arm ring row/arm
- 1 round of GS
- 30 hollow rock
B. 10 min mobility work

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Boys use 65 lb. (29 kg )
Girls use 45 lb. (20 kg )

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Boys use 45 lb. (20 kg )
Girls use 35 lb. (15 kg )

75 lbs power snatch, 75 reps

500-400-300-200-100 soutu, 60 sek huili välis

10 min amrap

• 5 oh squat 40kg
• 5 burbees
• 1 ropeclimb

Amrap 6'
300 su
30 push uso
Amprap pull ups