1) emom9:
1: 10 painonsiirto @pikkukarhu
2: 6+6 yhdenjalan lantionnosto
3: 2-3 köysi

2) Amrap15:
5 burpee + kiekolle hyppy
6 kiekonnosto
7 cal laite
6 thruster kiekolla
5 burpee + kiekolle hyppy
-1min lepo-

7 x every 3 min
1 snatch high pull
1 hang power snatch
1 Over head squat

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Build an efficient pull and a stable overhead position
Improve timing, balance, and confidence under the bar
RPE 6–7: Moderate load with complete focus on movement quality
Each movement should flow smoothly into the next
Only add weight if your bar path and overhead position remain solid
Build gradually across all 7 sets
Prioritize crisp, technically sound reps over heavier loads

💡 Coach note:

This week starts connecting the pull to the receiving position. The lift isn't finished when the bar reaches overhea, it ends when you stand up with control.

👉 "Fast pull. Stable overhead."

Clean & Jerk

shoulder & Th mobility

side plank TABATA

unilateral KB OH hold "4x30/30"", 15"" rest "

TGU 5x1/1 @moderate

4 rnds for quality
5/5 one legged KB RDL
5/5 bear pos. birddog
8/8 russian twist

Strength

A) Deadlift

• 1x5 @60% *rest 2.5min
• 1x5 @70% *rest 2.5min
• Max Reps @80%

B) DB Bench Press
E3MOM X6

Set 1-2: 10 reps
Set 3-4: 8 reps (Increase load)
Set 5-6: 6 reps (Increase load)

Competition Workout

2-2-3 intervals / 1min rest between intervals

• 10 cal Echo bike
• 10 KB Hang Clean 2x20kg
• Amrap: Burpee Box Jump Over

Workout stops when you have 40 reps in BBJO or time cap in third interval

Accessories

A) 3-4x For Quality:

• 10/10 DB Hammer Curl
• 10-15 Lu Raise

B) 3-4x For Quality:

• 20-30 Banded Tricep Ext.
• 10/10 Gorilla Row

For time

Buy in: 60 cal

5 Rounds

10 DL unbroken 80kg
10 Burpee pull-up
10 Push-press 60kg

Buy out 60cal

PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
*both: aseta jalkaterät valmiiksi vastaanotto leveyteen : no feet/ninja
*pressing: tanko harteilla, aktivoi yläselkä niin, että tunnet käsivarsilla/selässä kuorman. Jätä tanko hartia korkeuteen ja paina itseäsi kuormaa vasten valakyykkyyn suorille käsille. Rauhallinen vauhti jotta tunnet kuorman paineen koko matkan ajan. Kuormaa ei työnnetä ensin ilmaan harteilta vaan pidät kuormaa paikallaan. Tanko jää samaan korkeuteen ja tulee valakyykyn syvimmässä vaiheessa hiukan alaspäin - riippuen valakyykyn syvyydestä.
*heaving: sama idea kuin edellisessä, paitsi dipillä annat vauhdin ja painat itsesi kuorman alle. Yritä pitää sama tuntemus kuin edellisessä - kuorman paineen tunne ei häviä missään vaiheessa.

2× 2+2@barbell, 3× 2+2@mod+ weight, rest 2min

1) e2:00 x8, alt a/b:
A: 2 strict press + 2 push press
B: 12 d-kb deadlift

2) amrap10:
6-9-12-15 cal row
12 american kb swing
12 alt. plank kb taps

2 Rounds
5 Inchworms
8 Scapular push-ups
3-5 Pike compression slides
...into

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top