Every 90 s x 8 sets:
Clean pull + hang squat clean + jerk

EMOM x 12 MINUTES
MIN 1 - 4 Burpees + 3 Shoulder to Overhead @60/43kg
MIN 2 - 4 Burpees + 4 Shoulder to Overhead
MIN 3 - 4 Burpees + 5 Shoulder to Overhead

Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the beginning.
RPE 8-10

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY*
10 Prone Ts
10 Prone External Rotations
10 Prone Snow Angels
-Rest as Needed b/t Sets-
Use small, LIGHT plates.

A: Hip muscle snatch + Muscle snatch
B: Squat snatch without hip contact+ squat snatch
C: Triple Clean (power-half power-squat)+ split jerk
D:Every 30 sec. Double clean pull 6x@95% of max clean

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP
5 TALL SNATCH

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SNATCH
2x3@barbell, 3x3@up to 75%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

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CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@75%, jerk-%, rest btw sets 2min *beginners bw 70% = 1RM clean+jerk

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FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 75%, rest btw sets 2min *bw 80% = 1RM front squat

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DEFICIT SNATCH PULL *full foot + TRAP PULL
2-3x[4+2]@today snatch weight or 10kg more, rest btw sets 2min

LÄMMITTELY
- nilkan ja päkijän lämmittelyt
- Ylivienti vk
- VK kanssa toim. askelkyykky
- Istuen lonkankoukistajat
- Kyljellään pakaran aktivoinnit
- Kyljellään käden avaus vk
- Selinmakuulla käden avaus yläviistoon vk

VOIMA KIERTOHARJOITUS
3 kierrosta, 45s./20s.
1. Yhden jalan rdl oik.
2. Yhden jalan rdl vas.
3. Rengassoutu
4. Bird dog vk oik.
5. Bird dog vk vas.
6. Pallon kanssa lantionnosto + polven koukistus

Merkitse painoksi yhden jalan rdl painot

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-

Team of 2

For time
100 Partner wb
80 T2b
60 Burpee to target

Every 4 min (inc start): 500 m Row

Timecap: 40 mins

"Special Tudor”
For time
10 min machine
31 push ups
Then, 10 Rounds
3 Back squat 60/42.5kg
3 Push press 60/42.5kg
3 Front Squats 60/42.5kg
Then, perform:
31 push ups
10 min machine

For time:
2 000 m run or 3000/2000 m row/ski
20 dual DB man makers
1,2 km hill trail run or 2000/1500 m row/ski
20 single DB devils presses
800 m run or 50/40 cal ski/row