Build to workout weight for DB movements
* Practice few sets of HSPUs and DUs between sets
+
2 rounds @ increasing pace
3 Strict handstand push-ups
3 DB hang power cleans
3 Kipping handstand push-ups
3 DB shoulder-to-overheads
20 Double-unders
+
Prep part B movements during the rest after part A

1: 6 single arm devils presses
2: 0:30 handstand hold
3: 10 cal bike erg

---

Core

3 rounds

20 russian twist with medball
10+10 side plank crunches

4 rounds @ steady pace
3:00 Air bike
20 Hand to hand swings
1 e/side Turkish get-up
3 rounds for quality
40m KB overhead carry
3 Seiza squat sits
20 Straight arm band pulldown
10 Alternating Landmine cossacks

squat clean + push jerk + split jerk practice

clean & jerk 5x1 @moderate/heavy

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
10/side Xiao Pengs
2 Scapular swimmers (prone position)
8 Handstand shoulder shrugs
+
2 rounds
3/side Single-arm lean in the full handstand position with chest facing the wall
0:20-0:30 Wall facing flutters
2 Kick up to handstand and take 6 fast steps
+
Build to workout weight for the PC+J and sled push
* Practice few short sets of other movements between sets as you build up
+
@ Workout weight
10/7 (cal) BikeErg
3 Power clean and jerks
9m Handstand walk
10/7 (cal) Row
6 Bar-facing burpees
9m Sled push

Te-veto nivusiin + te-veto+te riip yp
6sarjaa
-2+1+2

Syklin kolmas viikko

Snatch

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)
+
Practice shuttle run turns
+
2 Rounds @ workout pace
400m Bike Erg
10/7 (cal) Air bike
5 Shuttle runs, 7.62m + 7.62m
10/7 (cal) SkiErg

– Rest 1:00 between rounds –

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top