For time

• 21 Cleans
• 21 Ring dips
• 15 Cleans
• 15 Ring dips
• 9 Cleans
• 9 Ring dips

WARM UP 10min 1-2 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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SNATCH
3@barbell, 3@up to 60%, 2×3@65%, sn-%, rest btw sets 2min, example up to 50/55/60%

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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CLEAN
3@barbell, 3@up to 60%, 2×3@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

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SPLIT JERK *rack, split both side 1+1
2@up to 60%, 2× 2@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

RestDay!

LÄMMITTELY

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Maastavetoa
3 & 4) 5-10 Etukyykkyä
5 & 6) 4-6 Tall clean
7 & 8) 4-6 Saksiin työntöä
9 & 10) 2 x (2 rinnallevetoa + 2 työntöä)

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RINNALLEVETO & TYÖNTÖ

Rive veto + Rive + Työntö,
3 x (2+2+1)
3 x (2+1+1)
3 x (1+1+1)
Aloita keskiraskaalla kuormalla. Lisää kuormaa aina 2 sarjan välein jos nostot ovat hyviä. Nosta 1:30min välein.

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BONUS

Etukyykky,
Aina alkavalla minuutilla 8:00 minuutin ajan:
1-7) 1 Etukyykky @ 65%
8) 7 Etukyykkyä @ 55%

Vauhtipunnerrus,
3-4 x 3 (kevyt/keskiraskas)

Kiertoharjoitus,
3 Kierrosta
8/8 Bulgarian split squat
6-10 Tiukkaa leuanvetoa/ylätaljaa
10/10 1-Käden sivutaitto (raskas)
:30s-:60s tauko liikkeiden välillä. Hyvä polte kohdelihaksiin!

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH PULL to HIP + SNATCH from MID-THIGH + OHS
2+2+2@barbell, 3-4× 3+2+6@67-72%, sn-%, rest btw sets 1,5-2min

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FRONT SQUAT
3×4@80%, fs-%, rest btw sets 2-3min *2@up to 75%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×6@80%, bs-%, rest btw sets 2-3min

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video: SNATCH PULL to HIP

video: SNATCH from MID-THIGH 0:28

In Teams of 2- for time- I go U Go

3 rounds of

30 T2B
40 Wall Ball
30 Double KB Push Press @24/16

Then
70 Cal Row

2 rounds of

30 T2B
40 Wall Ball
30 Double KB Dead Power Clean @24/16

Then
70 cal Row

1 round of

30 T2B
40 Wall Ball
30 Double KB Front squat @24/16
Timecap: 40 mins

a ) Main strength
Final week

Strict press
12-10-8-6-4-2

— start light and build heavy double

b ) Accessory strength /back-arms/

3 sets
8-10 Barbell pendlay row@heavy
10-10 Single arm seated banded row

3 sets
10-10 Seated concentrated biceps curl
15-15 Banded OH triceps extension

c ) ‘Burn out’

For time

50 DB hang muscle clean to press@2x15/2x10kg*

*every break = 20 Banded pull apart@red

E90SEC
8 x 4-6 push jerk
- ⁠leave a few reps in the tank

For time

• 15 clean and jerk
• 12 clean and jerk
• 9 clean and jerk

For time

• 30 deadlifts
• 60 toes-to-bars
• 30 front squats