3 Rounds @ focus on posture & quality

20–30m KB Front rack carry
12–15/side DB/KB side bend
0:20-0:30/side Copenhagen plank*

3x AMRAP8 in teams of 2-3 - YGIG, divide anyhow:

AMRAP8 - "Looks like Cindy"
Buy in: 200-400m run into AMRAP:
6-12 pull up
12-24 push up
24-30 air squat
- rest 30s between rounds

Rest 3

AMRAP8 - "Looks like Kelly"
Buy in: 200-400m run into AMRAP:
16-30 BJ
16-30 wb
- rest 30s between rounds

Rest 3

AMRAP8 - "Looks like Grettel":
Buy in: 200-400m run into AMRAP:
10-18 clean
10-18 bar over burpee (skaalaus: tasajalkahyppy -> askellus)
- rest 30s between rounds

For time:
21-15-9 reps *
Thruster
Ring row

• 100 m Run after each round

JERK Technique
With PVC and barbell
- Strict Press
- Dipp & drive
- Push press
- Push jerk
- Split jerk

Clean complex
10 min for quality:
2 push jerk + 1 jerk

For time

• 400/500-meter row
• 120 double-unders
• 40 GHD hip extensions

For time :

18-14-10 Dumbbell Squat Snatch 22,5/15kg. ( Alternating )

9-7-5 RMU ( M )

7-5-3 RMU ( F )

TC 10

For time.
Work with a pair, split anyhow.

100 Calories
80 Knee raises
60 Wall balls 9/6
40 Thrusters 40/25
20 Burpees
-2 min rest-
20 Burpees
40 Thrusters 40/25
60 Wall balls
80 Knee raises
100 Calories
Cap 30

OPTIONAL COOL DOWN

:30/:30 Calf Smash on Roller
:30/:30 L-Position Pec Stretch on Rig or Wall*
10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x PRONE Behind The Neck BANDED PRESS
8x SQUAT JUMPS
8x BRIDGE PULLOVER with PLATE
10x step OH WALKING LUNGE with PLATE

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PRONE Behind The Neck BANDED PRESS

video: BRIDGE PULLOVER

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

SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 1+2+1@up to 65% 2x[1+2+1]@70% sn-%, rest btw sets 2min *example of rise 50-60%

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TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK jerk both side 2+2, 3 dips + 1 jerk - same speed an usually *Rhythm dip jerks should use 3-5 dips with a single jerk. Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip exactly as you do for a jerk, but move down as quickly as possible without losing connection to the bar.

Brake in the bottom as abruptly as possible to create as much elastic energy in the legs and bar as possible, and use it to drive back out of the bottom, working to find the perfect timing as the downward force diminishes momentarily with the bar’s rebound. Perform a continuous series of dips trying to maintain a consistent rhythm and feel the elastic rebound out of the bottom.

After performing the prescribed number of dips, finish the series with a complete jerk without changing the rhythm—don’t slow or hesitate between the last dip and the dip for the jerk.
3x[2+2+4]@35% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
1+2+1+1@barbell, 1+2+1+1@up to 65%, 2x[1+2+1+1]@70% jerk-% , rest btw sets 2min *example of rise 50-60%

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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]@RPE9 *could do 1-2 more reps, rest btw sets 2min

10min warm up bike (PK1-2)
*
30-40min for quality:
4min machine
30 DU
3+3 turkish get up
6+6 s.a ohs (Db or kb)
9+9 suitcase deadlift
*
10min cool down bike (PK1-2)

Target HR zone - PK 1-2