Work to heaviest 2 reps of hang squat snatch

Weighted Pullup 2 RM, then a set with 50% weight, then a set without weight (choose reps)

Bench press 6 RM, then 3x4 @ same weight

LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
2 rounds:
4 + 4 90-90 Hip Switch And Extension
3 + 3 Pistol Squat
5 + 5 Sivuttain nopea istumaan nousu - hidas lasku kyljelleen, rulla/lintti suorilla käsillä

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1-2 rounds: Jerk grip
3 x Sotts Press + Push Press + Split Jerk + Squat Jerk
3+3 Split Squat Press + Split Squat OH
3+3 Tall Split Jerk (Standing On Toes + BB On The Head)
3+3 Split Jerk Eyes Closed + Split Jerk

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ALOITTELIJAT maksimikyykkyjen tilalla:

POWER CLEAN + SPLIT JERK 2s stoppi dipin pohjassa, molemmat puolet
3[1+3+3]@tanko pal. 2min

POWER CLEAN + SPLIT JERK FR & BTN
5[1+2+2]@kevyt - 40% kehonp. pal. 2 min
(FR=FrontRack-edestä, BTN=BehindTheNeck-niskasta)

HIP DIP SNATCH
4×3@tanko pal. 2 min

PAUSE SNATCH PULL + SNATCH PULL pause at knee
3[1+3]@40%, 3[1+3]@45% kehonp. pal. 3 min

STOPPI ETUKYYKKY (stoppi pohjassa)
2@35%, 2@45% 3x2@55% kehonp. pal. 2 min

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OHEISHARJOITTEET 2 kierrosta

10 LATERAL RAISE selän kulma n. 45°, kuormaa
5 + 5 ONE LEG RDL, kuormaa
1 KÄSILLÄSEISONTA PITO seinää vasten 20-30s

DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

AMRAP 12

2-4-6-8-10-12-14…

DB snatch
DB reverse lunge
Burpee

jumping jack 30 seconds
inchworm walk out 15 reps
squats 20 reps
push ups 20 reps
pendulum lunge 10 reps each leg
mt.climber 30 seconds
plank 45 seconds

4 rounds for consistency:

A. 7 min amrap:
18/14 Cal row
10 Thrusters 30/20 kg
5 Box jump over 24/20”

B. 7 min amrap
150m run or 400 m bike
10 Dual DB deadlifts 17,5/12,5 kg
5 Pull ups

3 min rest after each round. Alternate amraps for total 2 of each.

4 x 8 back squat
-rest 1-2 min between sets-

3 rounds:
2-3 negative pull ups
10 db floor press
-rest 1-2 min-

Run 200m
6 Power snatch (50/35kg)
9 HSPU