EMOM’6
Clean pull+squat clean+jerk
50-62%

EMOM’6
Clean+2 Jerk
72-85%

OPTIONAL COOL DOWN
3 SETS
5/5 Side Lying Open Books
15 Single DB Floor Pullovers
1:00 Ball Massage*
*Option to pick calves / shoulders / lats

week 6/9
WARM UP + TECHNIQUE 10-15min

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MUSCLE SNATCH + TALL SNATCH
2x2[2+2]@barbell, rest 1min

SNATCH + SNATCH Above Knee
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@83%, 1+1@80%, 1+1@86% sn-%, rest 2min

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MUSCLE CLEAN + TALL CLEAN + POWER JERK
2x2[1+1+1]@barbell, rest 1min

CLEAN + CLEAN Above Knee + SPLIT JERK
2[1+1+2]@barbell, 1+1+2@58%, 1+1+2@68%, 1+1+2@73%, 1+1+2@78%, 1+1+2@83% jerk-%, rest 2min

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DEFICIT SNATCH PULL
2x2@+5kg today best snatch, rest 2min

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3/6 PreAdult BEGINNER

WARM UP + TECHNIQUE 10-15min

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STEPPING SPLIT PRESS *both side *saksiintyönnön rytmi takaetu - palautus etutaka (askeltaen)
3[3+3]@barbell, rest 2min

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DROP TO SPLIT + SHOULDER PRESS from SPLIT *both side
3[2+2]@stick/technique barbell *light, rest 2min

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DIP & DRIVE + PUSH PRESS
3[1+3]@barbell, rest 2min

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SPLIT JERK *rack/block
4-6x2@barbell / RPE8 (could do 2 more) reps, rest 2min

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video: DROP TO SPLIT

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom
MIN 2 - 12 Alt. Bird Dogs
MIN 3 - 10 Slow Alt. Scorpions

• Stand on an Elevated Surface.
• Bird Dogs: Focus on keeping ribs pulled down towards hips when arm/leg is extended.

Maastaveto 3x4x80%

Etukyykky 3x8x70%
-etukyykyn maksimista

Sotilaspenkki käsipainoilla 5x8-15

A,
"Filth Fifty"
For time:
50 Box Jumps, 60/50cm
50 Jumping Pull-ups
50 USA Kettlebell Swings, 16/12kg
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 20/15kg
50 Back Extensions
50 Wall Balls, 9/6kg
50 Burpees
50 Double Unders

Goal
Sub 25 mins.

B,
For quality:
75 Band Pull Aparts
75 Band Face Pulls
50 Seated Bent Over Rear Delt Raises, pick load

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Tib Raises
MIN 2 - :45 Calf Roll
MIN 3 - :45 Child's Pose

2 rounds:

AMRAP6

6 x shuttle runs (1 rep = 7,5 + 7,5 = 15m)
8-10 x T2B's
3 x wall walks

Rest 1:30 between amraps

AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans 60/40kg
20 Burpee Pull-Ups

*Score = Rounds + Reps

A,
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy weight for the complex and accumulate a total of 5 work sets within 15% of your best for the day.

B,
Every 1 min for 15 mins, alternating between:
20 Thrusters, 43/30kg
20 Toes-to-bars
60 Double Unders
20 Kettlebell USA Swings, 24/16kg
20 Box Jump Overs, 60/50cm

C,
3 rounds for quality of:
5 L/5 R Single Leg Hip Thrusts
15 L/15 R Lateral Leg Raises
5 Seated Good Mornings, 20/15kg

Seated Good Mornings- eccentric; 5 secs lowering

Rest as needed between rounds.