E4M x 3

8-10/8-10 single arm DB row
10-12 plate turkish sit up
30m DKB mixed carry (front rack & farmers)

Huom! Liikkeet laatua vastaan.

For quality

Death by bench press
Reps 20, then 19..18....3, 2 and 1
Rest 60-120 sec between setts

WARM UP 10min

20m OH WALKING LUNGE *plate
20× RUSSIAN TWIST
5+5 / side HALO from SPLIT POSITION *plate
15× FROG STRETCH

video: FROG STRETCH

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SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION + TALL SNATCH
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2@barbell, rest btw sets 1min

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NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE TC=15min
*ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet
2× 1+1+3@barbell, rest btw sets 1min,
1+1+1@up to the maximum of the day , sn-%, rest btw sets 2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2+3@barbell, rest btw sets 1min

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NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK TC=15min
*ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet
2× 1+1+1+1@barbell, rest btw sets 1min,
1+1+1+1@up to the maximum of the day, jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+2@up to 80%, fs-%, rest btw sets 2-3min

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SNATCH PULL to POWER POSITION *same sn dl to power position
2×4@75%, 4@80%, sn-%, rest btw sets 2min

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video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION - videolla normaali veto - tee high pull

video: SNATCH from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: CLEAN DEADLIFT to POWER POSITION - videolla normaali veto - tee high pull

video: CLEAN from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet

25min partner amrap

You go, I go.

15/12cal Bike
6 Handstand push-up from box
10 Box jump
5m kottarit

1x10@45%
1x10@65%
1x6@75%
1x6@80%
1x4@85%

Go every 2:30

5 x 3 min. Amrap. / 1min. rest.
12 KBS
10 Air squats
8 V-ups
20 Lunges
-continue from where you were on the last round.

3 rounds for quality
3 Bar Mus
1 rope climb
10 pistol squats alternating
5 hang snatches use 60% of 1RM
10 power wheel roll outs

OH squat 4 RM, then max Front squats @ same weights

For time:

Row 5000/4600m
Run 3000m
Bike 5000/4600m