*tc 20min

3@barbell, 1@up to the maximum of the day, rest btw sets 2min

Work on your C&J Tech. 50% OF 1RM C&J
3 Position Clean;
Hip
Above the Knee
Starting Position

Ladder
2 - 20 Power Squat Clean @40/30
10 - 100 Double Under

EMOM 3'
5 burpees

3 rounds
30 med ball clean @9/6
11 push ups
20 pistols
15 thrusters @50/35
to switch from push up to pistols make a burpee

3x3/käsi, turkkilainen ylösnousu AHAP, kahvakuula tai käsipaino

Groin Series Perform:

3 Rounds of B1) + B2) + B3)

B1) 1-leg Adductors rock with rotation of spine

Use a small plate to have some resistance in your shoulder and feel a better stretch in the adductor. Feel a gentle stretch, and rock forward after each stretch to release pressure. 10 reps/arm before changing leg Demo Video:

B2) 1 Banded Leg Squats
Place the one end of the band around the rack at knee height and the other around your leg just above your knee. Make sure you create a good amount of resistance in the band so that you feel the band pulling on your leg. Slowly and controlled go into a squat, letting the band pull your knee out and stretching your adductor. When standing up create a light pressure against the band to activate the adductor. 10 reps/ leg with a 2 second pause in the bottom of the squat position.
Demo Video:

B3) Front Squat
Front Rack Hold with Bar slowly going into Squat keeping elbows high. You need to strengthen your new range of motion by loading the movement. Perform a tempo front squat, where you go slowly into your new squat and front rack position. 8 reps @ 3131 (Tempo: 3sec down,1sec pause in the squat, 3sec going up, 1sec pause at the top) Demo Video:

35:16

"FIGHT GONE BAD"

Wall ball 1min (RX: 20/14lb)
SDHP 1 min (RX: 32/24kg)
Box jump 1 min (RX: 60/50cm)
Push press 1 min (RX: 35/25kg)
Row 1 min (Calories)
REST 1 min

3 Rounds for reps

03 Rounds for Time :

► 10 Strict HSPU
► 15 Strict Ring Dips
► 20 Strict Push Ups
► 45 Strict Pull Ups

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

--

TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

---

---

SNATCH *tc 20min
3@barbell, 1@up to the maximum of the day, rest btw sets 2min

---

CLEAN + SPLIT JERK *tc 20min
2x2x[1+1]@barbell, 1+1@up to the maximum of the day, jerk-%, rest btw sets 2min