WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70% - 100+% - find your 1RM of the day! jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3× 3+4@75-80%, fs-%, rest btw sets 2-3min

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video: front squat + back squat

CHEST

6 RND
Rest 1-3 ' tra i set
1 Incline Dumbbell Chest Press 5-8 PESO: PESANTE

BENCH PRESS:
Rest 1-3 ' tra i set
8-6-4-2-4-6-8

5 RND
Rest 1-3 ' tra i set
1 Incline Dumbbell Chest Fly 5-8 PESO: PESANTE
2 Equalizer Chest Fly Pushup
with Alternating Lateral Step 10 PESO: Bodyweight

5RND
PUSH-UP SU DB O SUPPORTO MAX REP

4RND

Pullover double DB 10rep PESO: MEDIO

Lämmittely ja mobility

Tempaus , riipusta raakana

7min amrap, parin kanssa
8 gtoh
12 askelkyyky

Loppuvenyttelyt

EMOM 14, AMRAP

even : Bar Muscle ups
odd : Box over burpees

Lämmittely ja mobility

Tempaus
Otm 8 polven alta

30s työ 30s lepo 4kierrosta
Kyykky
Burpee ja leuka
Lankku

Loppuvenyttelyt

Alkulämmittely ja mobility

Harjoitellaan painonnostoa

On of 4 kierrosta 30s työ 30s lepo
Kone
Juoksu
Lankku

Loppuvenyttelyt

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds of :
1:00 row@easy/mod pace
1:00 ski erg @easy/mod pace
50 single unders
10 wall squats
10 ring row
:30 HS HOLD
then
1 round with barbell
7 front squats + 7 ohs + 7 thrusters and 15 double unders
1 round

4 front squat + 4 ohs + 4 thrusters @wod weight and 15 double unders

A,
Snatch 1x2 at 60% 1RM
Snatch 1x2 at 60% 1RM
Snatch 1x2 at 60% 1RM
Snatch 1x2 at 65% 1RM
Snatch 1x2 at 65% 1RM
Snatch 1x2 at 65% 1RM
Snatch 1x2 at 70% 1RM
Snatch 1x2 at 70% 1RM
Snatch 1x2 at 70% 1RM

Rest as needed between sets.

Complete sets every 1 min.

Bike or Row at a casual pace the remainder of each minute.

B,
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 70% 1RM
Power Clean & Jerk 1x2 at 70% 1RM
Power Clean & Jerk 1x2 at 70% 1RM

Rest as needed between sets.

Complete sets every 1 min.

Bike or Row at a casual pace the remainder of each minute.

C,
For quality:
10-8-6-4-2 reps of:
Tempo Goblet Squat, pick load
Ring Push-up

3 secs up and down for both movements.

A,
Every 1 min for 15 mins do:
15/13 Row Calories

B,
For quality:
2x 8 L/8 R Eccentric Lateral Lunges
2x 8 Eccentric Kneeling Heels-to-Butts
2x 10 Eccentric Calf Raises
2x 8 L/8 R Tempo Split Squats
30 Banded Air Squats
2x 12 L/12 R Single Leg Glute Bridges

Eccentric Lateral Lunges- 5 sec lowering
Eccentric Kneeling Heels-to-Butts- 5 sec lowering
Eccentric Calf Raises- 5 secs lowering
Tempo Split Squats- 3 secs down and up

C,
For quality:
3x 5 Eccentric Barbell Rows, pick load
2x 8 Eccentric Dumbbell Flies, pick load
Roll/Smash Upper Back, 2 mins
2x 10 Jefferson Curls, pick load
2x 6 L/6 R Tempo Single Arm Dumbbell Rows, pick load
50 Band Pull Aparts
50 Banded High Pulls

Eccentric Barbell Rows- 5 secs negative
Jefferson Curls / Back Extension- keep weight LIGHT
Roll/Smash Upper Back, 1:30-2 mins; 3 secs up and down