"15-12-9
Power Clean (60/40)
Plate Push Up (20/10)
""40 doubles to start and after each set of Push-ups"""

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

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TECHNIQUE
10x RDL *jerk grip + 5x THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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SNATCH DEADLIFT TO HIP + SNATCH + OHS
2x1x[1+1+1]@barbell, 1+1+1@up to 70%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN + SPLIT JERK
*split both side 2=1+1
2x1x[1+1+2]@barbell, 1+1+2@up to 70%, jerk-%, rest btw sets 2min

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FRONT SQUAT *tc 15-20min
5@barbell, 3@up to 70%, 1@up to the maximum of the day, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

Muscle maintenance.

5 rds
22 x KB Swing
22 x Box Jump
Run 400m
22 x Burbee
22 x WB

"Snatch Complex

1x High Pull
1x Power Snatch
1x S.Balance
1x OHS"

8 min emom:
-Thruster
-T2B
12 min emom: Pitoja30s töitä/30s lepoa
-Dippi
-Hollow
-Leuka
10 min emom:
-Thruster
-T2B

Per chi ne ha bisogno:

• 5 x 10 Strict HSPU ( Any Progression)
  https://vimeo.com/175132137

• 8 x 3 Strict Ring dips https://vimeo.com/175183194
  (weighted @ 10% of Body weight if possible)

• 0:10's Hold in support at end of set https://vimeo.com/175047617 (Support Demo)

• 5 x Pull-up Complex:
  3 Strict pull-up https://vimeo.com/175741058
  2 bar muscle-up https://vimeo.com/216413837
  1 Strict pull-up

• 5 x
  5 weighted scapular depressions https://vimeo.com/175180445
  5 cuban press https://vimeo.com/176091666
  10 alternating "I's & Y's https://vimeo.com/176091658

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
Minute 3 – 12 Push Press (115/75 lbs)

Complete as many rounds as possible in 12 minutes of:

• 5 strict muscle-ups
• 20 walking lunges

Then, practice for 5 minutes each, in any order:

• Stretching
• Plank holds
• L-sits
• Scales
• Handstand descents

Aikaa vastaan

15-12-9

• Varpaat tankoon
• Sumomave