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

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SNATCH
2x3@barbell, 4x3@up to moderate-heavy weight / up to 80-85% sn-%, rest btw sets 2min
*example up to 50-55%, 60-65%, 70-75%

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CLEAN + JERK *split both side
2x2x[1+1]@barbell,
4x1x[1+1]@up to moderate-heavy weight / up to 80,
2x2x[1+1]@moderate-heavy weight / 85% jerk-%, rest btw sets 2min
*example up to 50-55%, 60-65%, 70-75%

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SNATCH PULL *full foot
2-3x1@heavy / 110% sn-%, rest btw sets 2min

EMOM 40 min
1. Laite 150 m
2. T2b/jalkojen nosto 10
3. Thruster 5
4. Leuka 3 + dippi 5
5. Kp tempaus 5 + 5

Ja syklin kolmas viikko ennen kevennys viikkoa.

Varied intervals x 4 sets:
A. 800 m run
B. 25 KB swings 24/16 kg
C. 10 box jumps
D. 20 sit ups
2 min rest

Change the order of movements for every round.

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

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SNATCH
2x3@barbell, 3x3@up to moderate weight / up to 70-75% sn-%, rest btw sets 2min
*example up to 50-55%, 60-65%

---

CLEAN + JERK *split both side
2x2x[1+1]@barbell,
3x1x[1+1]@up to moderate weight / up to 70, *example up to 50-55%, 60-65%
2x2x[1+1]@moderate weight / 75% jerk-%, rest btw sets 2min

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CLEAN PULL *full foot
2-3x1@heavy / 100% jerk-%, rest btw sets 2min

A.1) Muscle snatch + snatch balance 2+2 ~10min

B.1) Snatch
60%×2 70%×2 80%×2(×2)

C.1) Clean & Jerk 2+1
60%×1 70%×1 80%×2

D.1) Back squat
60%×1 70%×1 80%×1 85%×3(×3)

E.1) Good morning w/5.sec eccentric
4×5

AF Deload WEEK 13, Bonus workout, Engine

CONDITIONING:
Running Intervals

5x800m, with 3min rest between.

All sets should be within 5sec.
Overall RPE 4, hard but with sustainable pace.

Warm up: 5min jog, until loose
Cooldown: 5min walk

For time

• Run 800 meters
• Rest 3 minutes

1) BARBELL WU + TECHNIQUE

2) E3MOM X5

- 30 DU/40 SU
+ 1 Round of DT:
12 DL - 9 Hang Power Clean - 6 STOH

2 rounds of:

0:30 superman hold
10+10 single leg deadlifts on wall
10 cossack squats