4 x (2+1) @ 70-80%
Clean pull smooth and high, clean fast when going under
Rest 90s

LÄMMITTELY
• Ylivienti vk
• Vk seläntakana - käsien nosto
• Yhden käden pyöritykset vk
• Etummaisen sahalihaksen aktivointi vk
• Käsien lähennys (rinta) vk
• AKK vk polvien takana
• Sivukävely vk
• Istuen lonkan sisäkierrot
• 90/90 jalan nosto ja vienti eteen
• Lankussa jalan vienti ristiin alas - rangan ojennus

VOIMA
Liikepari A
3 x 8 sivukyykky
3 x 8 sivutaivutus kk

Liikepari B
3 x 6 yhden jalan kyykky käyntiasennossa
3 x 6 vuorokäsin kulmasoutu etunojassa

squat bottom pos. arm raises w. plate 3x6

frontsquat up to heavy

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH PULL to HIP + SNATCH from MID-THIGH + OHS
2+2+2@barbell, 2-3× 3+2+5@70-75%, sn-%, rest btw sets 1,5-2min

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FRONT SQUAT
3×5@80%, fs-%, rest btw sets 2-3min *2@up to 75%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×8-10@80%, bs-%, rest btw sets 2-3min

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video: SNATCH PULL to HIP

video: SNATCH from MID-THIGH 0:28

Hang clean + front squat + jerk 1+1+1

2 rm split jerk from blocks
Toiston jälkeen painon tiputus blokeille ja uusi työntö

Clean and jerk

8 x 1 @ 80+% go every 1:00-1:30

– First lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Engine

4 Sets Of AMRAP 6:

• 10 Cal Echo
• 15 BJO (Step Down)
• 15 C2B
• 6 Double KB C&J @16kg

rest 3min between sets

Accessories

A) 4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10-15 BB Bent Over Row

B) 3-4 Rounds For Quality:

• 10-15 DB Skull Crusher
• 10-15 Seated DB Lateral Raise

Back squat

3 Sets of:
1 @ 88-94%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM

rest 3:00 b/t sets

Flow. 1 back squat @ 88-94%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set

5km row + station every 1km

At each km:
16 walking lunges
20 air squat