Clean ( & jerk) fiilistelyä

3 rounds
1 min row erg
8 alt. step back lunges
20s. hs hold
5 push up

---

7 Rounds

1min work / 1min Rest

5-10 HSPU
10 Air squats
ME Burpees over bar

*Pick HSPU number based on your ability. It should take no longer than 30sec

LÄMMITTELY
1. Ranteet
2. Lavanseudun aktivointi
- Päinmakuulla käsien nostot eri suuntiin
- Uimari päinmakuulla
- Lapapunnerrus
- Soutu yläviistosta
- Olkapään kierrot kp
3. Lavanseudun hallinta
- Lavan hallinta kumpparilla - kävely poispäin tolpasta
- Tarjoilijakävely
- 10-20s. pito tanko suorilla käsillä

TAITO - 10-15 min
Käsilläseisonta

LOPPUTREENI
2x35s./15s.
1. Mittarimato
2. Tekniikkatikkaat
3. Pallon heitto seinään kylki edellä oik.
4. Pallon heitto seinään kylki edellä oik.
5. Vatsarutistus pallon kanssa

AMRAP15 of:
5 T2B
5 row cal
5 kipping handstand push-ups
10 T2B
10 row cal
10 kipping handstand push-ups
15 T2B
15 row cal
15 kipping handstand push-ups
....

TC: 15min

AMRAP40 YGIG
- 100cal row
- 80 box jumpovers
- 60 wall ball
- 40 hang power snatch @35/50kg
- 20 muscle ups
- 10 power clean @60/90kg

Score = total reps/cals. 1 round = 310 reps.

-12/10cal row
-12 push-ups
-11,12,13,14 wall ball 8/5-7kg

A,
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy weight for the day and accumulate a total of 5 work sets.

B,
5 rounds, each round for time, of:
1 Rope Climb
10 Dumbbell Box Step Overs, 22,5/15kg
15 Push-ups

Rest 1:30 between each round.

Goal: Sub 2 min/round

C,
3 rounds for quality of:
10 L/10 R Single Leg Hip Thrusts
5 Glute Bridge Walk Outs
5 L/5 R Hip Circles

Hip Circles- quadruped

Rest as needed between rounds.

30-45min for Quality, go by feel

1) 3-6 D-Ball/Sandbag Squat
Clean *
2) 20+20m Single Arm Farmers
Carry
3) 5-10 Rower Pike-Up
4) 1-2 Rope Climb
5) 3-5 High Box Jump
6) 400m run or 2min machines

RPE 3
* work with what you got. If you
don't have appropriate loading,
you can do Ground to Shoulder
or heavy hang power cleans

E2MOM20
3-3-2-2-2-1-1-1-1-1 hang power snatch

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top