WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x PRONE Behind The Neck BANDED PRESS
8x SQUAT JUMPS
8x BRIDGE PULLOVER with PLATE
10x step OH WALKING LUNGE with PLATE

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PRONE Behind The Neck BANDED PRESS

video: BRIDGE PULLOVER

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TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

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

3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

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TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2]@35% sn-%, rest btw sets 2min

SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 1+2+1@up to 65% 2x[1+2+1]@70% sn-%, rest btw sets 2min *example of rise 50-60%

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TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK jerk both side 2+2, 3 dips + 1 jerk - same speed an usually *Rhythm dip jerks should use 3-5 dips with a single jerk. Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip exactly as you do for a jerk, but move down as quickly as possible without losing connection to the bar.

Brake in the bottom as abruptly as possible to create as much elastic energy in the legs and bar as possible, and use it to drive back out of the bottom, working to find the perfect timing as the downward force diminishes momentarily with the bar’s rebound. Perform a continuous series of dips trying to maintain a consistent rhythm and feel the elastic rebound out of the bottom.

After performing the prescribed number of dips, finish the series with a complete jerk without changing the rhythm—don’t slow or hesitate between the last dip and the dip for the jerk.
3x[2+2+4]@35% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
1+2+1+1@barbell, 1+2+1+1@up to 65%, 2x[1+2+1+1]@70% jerk-% , rest btw sets 2min *example of rise 50-60%

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RDL *sn grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
2-3x[5+5]@RPE9 *could do 1-2 more reps, rest btw sets 2min

*2s bottom pause

4-4-4-4-4

Go every 2:30

Then we Go !

C&J
8 x 1 min
Max reps Rive+Työntö 2 kb
30 sek huili kierrosten välissä

EMOM 24
10 Thruster
10 Rive+Työntö (5+5)
10 Burpee

HR Zone 1-2 70-90 Minutes

Every 12 minutes 1-2 minutes :

BMU / RMU Skills

"Cindy"

5 pull-ups
10 push-ups
15 air squats

3 rounds:

30 russian twists with DB
8+8 side plank rotations with plate
10-14 long arm crunches with plate

rest 90s btw rounds

week 9/9 recovery week

WARM UP + TECHNIQUE 10-15min

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SNATCH BALANCE + OHS
3-4[3+2]@up to 52-57%, sn-%, rest 2min

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FLOATING HALTING SNATCH DEADLIFT + SNATCH *halting 3sec
3-4[3+1]@up to 55-60%, sn-%, rest 2min

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CLEAN From Power Position + PUSH PRESS + POWER JERK
2x2[1+2+2]@barbell, rest 1min

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POWER CLEAN + SPLIT JERK *both side
3-4[1+2]@up to 60%, jerk-%, rest 2min

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DEFICIT SNATCH PULL *full foot
2-3x3@+5kg today best snatch, rest 2min

A)
Turkish get up
In every 2’ x 7 rounds
1/1 rep

Increase the weight if the form is perfect.

B)
In every 2 minutes x 6 rounds
5 double KB clean
5 double KB front squat
5 double KB snatch

*unbroken sets

C)
2 rounds
10/10 single arm suitcase march
30”/30” weighted sie plank

For time

• 50 dumbbell push presses
• 50 box jumps
• 50 dumbbell front squats
• 50 GHD sit-ups
• 50 dumbbell thrusters

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box