20 kierrosta
1 power clean
3 bfb
5 wb

Complete as many reps as possible in 15 minutes of

• 75/100-calorie row
• 30 box jumps
• 30 jumping pull-ups
• 30 kettlebell swings
• 30 lunges
• 30 knees-to-elbows
• 30 push presses
• 30 hip extensions
• 30 wall-ball shots
• 30 burpees
• 30 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb medicine ball to 9 feet
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb medicine ball to 10 feet

3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg / 1:00 BikeErg @ moderate hard
+
2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2-3 Rounds barbell prep @ empty barbell
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push press behind the neck
3 Hang power snatches
3 Overhead squats (slow tempo)
+
Build to workout weight for hang power snatch
* Prep the box jump overs, air squats and burpee pull ups between sets
+
2 Rounds @ workout weight
3 Hang power snatches
6 Box jump overs
3 Burpee pull ups
12 Air squats
20/15 (cal) BikeErg

6 sets for consistency:

45 s on / 30 s off:
med ball cleans 9/6 kg
sit ups
burpee pull ups
Dual DB push press 15/10 kg
Easy bike or ski

40m walking lunges with DB's
20 strict pull-ups
30 cal bike erg
40 wallballs
20 push-ups
30 cal bike erg
20 power cleans
10 wallwalks

PRESS

A) WU 3-4x:

• 10 Lu Raise (2x Plate)
• 5 Dive Bomber
• 5/5/5 Press/Push Press/Push Jerk (Empty BB)

B) Push Press
E3MOM X4:

• 3 Push Press @50-60% from 1RM Split Jerk

C) Push Jerk
E2MOM X4:

• 2 Push Jerk (DnG) @80+%

D) Split Jerk
EMOM X4:

• 1 Split Jerk @90+%

*fiiliksen mukaan ykkösiä. Voi tehä pari extraa jos tuntuu hyvetiltä.

CONDITIONING
For Time:

• 5k BikeErg (Z2) Into,

8x 2min AMRAP:

• 15 WB
• 10 Heavy DB Snatch @25kg
• Easy Bike for the rest of time

ACCESSORIES

A) EMOM 9:

1) 1 Set of Deficit Push Up (esim. levyjen päältä)
2) 1 Set of Wide Grip Pull Up
3) 20-30s Parallette L-Sit

B) 3-4x For Quality:

• 10 Ab Wheel (from knees) // 20-30 Hanging Knee Raise (jos ei abwheelia)
• 15/15 Pallof Press
• 20-30 Russian Twist w/Plate

Power clean 1 RM

WARM UP + TECHNIQUE 10-15min

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3x TALL SPLIT JERK *both side

3x SLOW SNATCH PULL to HIP 5sec & HOLD HIP position 3sec & SLOW ECCENTRIC 5sec

*3-POSITION SNATCH COMPLEX ->
SNATCH from POWER POSITION + SNATCH BALANCE
SNATCH from ABOVE KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE

*3-POSITION CLEAN + SPLIT JERK COMPLEX ->
CLEAN from POWER POSITION + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

---

SLOW PULL SNATCH + NINJA SNATCH BELOW KNEE + SNATCH BALANCE *slow pull mid thigh 3-5sec, *ninja=no feet
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@50%, 1-2x2x[1+2+2]@60%, sn-%, rest btw sets 2min

---

SLOW PULL CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *slow pull mid thigh 3-5sec, *ninja=no feet, *split jerk both side 1+1
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@50%, 1-2x2x[1+2+2]@60%, jerk-%, rest btw sets 2min

---

FLOATING HALTING SNATCH DEADLIFT + SNATCH PULL *full foot
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3+2@60-65-70%, sn-%, rest btw sets 2min

Deadlift 3 RM, then 3x3 @ 90%

3-4 supersets:
10 Alt. Lunge Step Backs (choose weight)
15m SA KB Farmers Carry + :20 SA KB Front Rack Hold (heavy) L+R
- Rest as needed btw sets