12min emom
A 4 leukaa
B 10 + 10 push press strict + haukkari
C ojentajat kiekolla

3 Rounds for time

Bike 1000m
15 – 12 – 9 Bar muscle-ups ( Use Band If needed )
15 – 12 – 9 Shoulder to overheads @ 85/60kg

Target <16min

1) Keep your pace on the Bike, 2) Be confident in the transitions, take a few extra breaths as needed to go for bigger sets on the bar muscle-ups and shoulder to overhead, but break before going to failure.

Have a plan for how you intend to break up the bar muscle-ups and shoulder to overheads. Aim to keep these to big sets, even unbroken if you can, but plan to split the sets before you’re forced to in order to sustain your pace.
For the muscle-ups, keep your transitions to these quick and start the first set right away, then rest between the sets. For the barbell, you might need to take a few extra breaths before picking the bar up to be able to go for a big set.

4x 5 weighted pull up
4x 3-5 weighted ring dip

6 min on, 2 min off for 5 sets:
40/30 cal row, ski or bike
20 med ball cleans 9/6 kg
10 pull ups
8 push jerks 35/25 kg

Barbell high pull 4x8 reps

2-3sets:

4+4 turkish get up
60-80m D-ball carry

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

For Time:
400 m run
100 Box jump
100 Thruster
100 Front squat
100 Shoulder to Overhead
100 Stepping lunge
400 m run

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kb

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

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video: GOOD MORNING

video: DROP SNATCH

video: PRESSING SNATCH BALANCE

video: HEAVING SNATCH BALANCE

video: RYTHM DIPS SPLIT JERK

video: SNATCH LIFT-OFF

video: SNATCH PULL *full foot -- FLAT-FOOTED SNATCH PULL -- same CLEAN PULL *full foot

video: DIP SNATCH

video: DIP CLEAN

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TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2x[2+2+2+2]@35% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 75% sn-%, rest btw sets 2min *example of rise 50-60-65-70%

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TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
2x[2+2+2+4]@35% jerk-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK ninja=no feet *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 75 jerk-%, rest btw sets 2min *example of rise 50-60-65-70%

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RDL *sn grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
2-3x[5+5]@RPE7 *could do 3-4 more reps, rest btw sets 2min

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video: TALL MUSCLE SNATCH

video: TALL MUSCLE CLEAN

video: FRONT SQUAT - POWER JERK

video: REBOUND SPLIT JERK

video: RDL = Romanian Deadlift

video: reverse grip BENT OVER ROW

Back Squat

2 x 3 @ 60 - 70 % Go Every 2:30

After that build in 15 Minutes Heavy Set of Three.