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

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POWER SNATCH *power snatch with a pause in the catch 1–2 seconds
2×3@barbell, 2@58-63-68-73%, 1@78-81% ... + ...% Find your heaviest weight of the day with excellent technique! sn-%, rest btw sets 2min

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POWER CLEAN + SPLIT JERK *split both side [1+1], *power clean with a pause in the catch and split jerk in the receiving position 1–2 seconds
2×2× 1+[1+1]@barbell, 1+[1+1]@58-63-68-73%, 1+1@78-81% ...+...% Find your heaviest weight of the day with excellent technique! split jerk-%, rest btw sets 2min

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video: Pause in The Power Receiving Position

Alternating 5 rounds between Bent Over Row & Shoulder Press.

7 Bent over Rows
3 Shoulder Press

Every 2:00 ( Total 20:00 )

3x3 split jerk (ascensing weight)
3x1 split jerk (ascensing weight to 90% 1rm)

Alternate B1 / B2

B1. Strict press, rest 1:00-1:30 before B2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

B2. Strict pull-up, rest 2:00 before B1
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

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

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POWER SNATCH + SNATCH + OHS *power snatch with a pause in the catch and ohs in the bottom 1–2 seconds
2×2× 2+2+2@barbell, 6× 1+1+2@58-63-68-63-68-73%, sn-%, rest btw sets 2min

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POWER CLEAN + CLEAN + FRONT SQUAT + SPLIT JERK *split both side [1+1], *power clean with a pause in the catch and split jerk in the receiving position 1–2 seconds
2×2× 2+2+2+[1+1]@barbell, 6× 1+1+2+[1+1]@58-63-68-63-68-73%, split jerk-%, rest btw sets 2min

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CLEAN PULL TO HIP
3x3@100%, jerk-%, rest btw sets 2min

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ACCESSORY WORKOUT (if time left)

CORE STRENGTH
- 2 rounds
- 0:20 each movement
- rest between sets 0:30

High Plank + High Side Plank + High Reverse Plank + High Side Plank

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video: Pause in The Power Receiving Position

video: Clean Pull to Hip

video: High Plank

video: High Side Plank

video: High Reverse Plank

A)
EMOM 21’
1: 3x ( 1 push up to clean and press )
2: 4 front squat
3: 5 swing
*same weight, double KB

B)
In every 2’30” x 3 rounds
10 alt. offset march (overhead and suitcase )
6/6 single arm front rack sit up

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
EMOM 6 (0:45 work / 0:15 transition) @ workout pace
1) Row
2) Run
3) Air bike

For time :

400m Run / 1000m Bike
15 Push-Ups
20 Air Squats
400m Run / 1000m Bike
15 Push-Ups
20 Air Squats

1:30 on/ :15 off x 2 rds:

1: row
2: 5 plate gtoh + 10 r.twist
3: bike erg
4: 10 m.climbers + 5 push up
5: echo
6: 5 ring row + 10 air squat
7: rest

Penkkipunnerrus
4x3 nousu v2

Emom 12
1) 30s Hyppis
2) 2-6 Pallo tai säkki olalle
3) 30-40s Farmarikävely
4) Lepo