3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time

• 42 Alternating dumbbell snatches
• 42 Calorie row
• 30 Alternating dumbbell snatches
• 30 Calorie row
• 18 Alternating dumbbell snatches
• 18 Calorie row

♀ 35 lb
♂ 50 lb

5 Rounds For time:

20 Chest To BAr Pull-ups
5-4-3-2-1 Clean & Jerks 102,5/70kg

( 7 - 15 )

• The Barbell is heavy Today so let's plan to break up to CTB if we know we are likely to struggle with the loading today. Sets of 4 or more works great here each round.

• If you feel confident on the barbell, let's try to hold on bigger sets of the chest to bar.

Etsi Thrusterin 1RM

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI

OHS & FRONT RACK MOBILITY
Peruslämpöä 5-10min (soutu, pyöräily, kelkka), SUKKASILLAAN :)

1. 8 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin

2. 12 KNEELING THORACIC ROTATION *kontallaan

---

ACTIVATION

1. 40sec TRICEPS STRETCH rack/wall, video

2. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video

3. 10 LATS STRETCH with band, video

4. 40sec DEEP SQUAT STRETCH with plate, video

---

COMPINATION

1. 12 OH DUCK WALK, keppi/levypaino/tanko

2. 8 MUSCLE CLEAN, keppi/tanko

3. 10 FRONT SQUAT

---

---

LIIKKEIDEN VIDEOT

1. 12 KNEELING THORACIC ROTATION *kontallaan

---

ACTIVATION

1. 40sec TRICEPS STRETCH rack/wall, video 0:18

1. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video

1. 10 LATS STRETCH with band, video

1. 40sec DEEP SQUAT STRETCH with plate, video

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

---

SLOW PULL SNATCH + SNATCH *slow pull mid thigh 3-5sec
2x2[2+1]@barbell, 3x2[2+1]@light / 55% sn-%, rest btw sets 2min

Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

---

SLOW PUL CLEAN + CLEAN + SPLIT JERK *split both side 1+1 *slow pull mid thigh 3-5sec
2x2x[1+1+2]@barbell, 2x2x[1+1+2]@light / 55% jerk-%, rest btw sets 2min

---

CLEAN PULL *full foot
4x4@moderate weight / 70% jerk-%, rest btw sets 2min

---

video: slow pull snatch

video: slow pull clean

video: clean pull *full foot / flat-footed clean pull

*rest 1:00 between sets

10 kb swings
8 alternating reverse lunges with kb
5 push-ups
10 sit-ups

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
5 Scapular pull-ups
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build up to workout weight for the clean & jerk and snatch (power, split or squat)
* Practise few small sets (1-3 reps) of ring muscle-ups between sets
+
Once through
15 (cal) BikeErg
3 Clean and jerks @ workout weight
12 (cal) BikeErg
3 Ring muscle-ups
9 (cal) BikeErg
3 Snatches @ workout weight
6 (cal) BikeErg

12 MIN

• 12 Ring rows
• 12 Pushups

Pendlay row 4x6 reps