For time

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

2-3sets:

10-20 GHD sit up
20-30s hollow hold
40-60s D -ball hold

30 Min

• 2 min Erg
• 5 Devils press 2x17.5kg

Back squat
5-5-5-5-5
Easy weights. Technique first.

WARM UP 10min 1 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 from BELOW KNEE *flat footed + SNATCH from BELOW KNEE
1×2× 5+2+2+2+2+2@barbell, rest btw sets 1min

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SNATCH from BELOW KNEE
3@up to 68%, 2×3@73%, sn-%, rest btw sets 2min, example up to 58/65/68%

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

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CLEAN from BELOW KNEE + FRONT SQUAT
2+3@up to 65%, 2× 2+3@70%, jerk-%, rest btw sets 2min, example up to 55/60/65%

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

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PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2+2@up to 65%, 2× 2+2@70%, jerk-%, rest btw sets 2min, example up to 55/60/65%

EMOM 9
- Am. heilautus 45sek
- Maljakyykky 45sek
- Lankkupunnerrus 45sek (ole lankussa suorin käsin, tee punnerrus n.3-5 sek välein)

AMRAP 8
- 1.käden heilautus 5
- Rive 5
- Vp / Työntö 5
- Askelkyykky taakse 5
Tee kaikki liikkeet/toistot ensin toisella puolella putkeen sitten vaihda kuula toiseen käteen.

EMOM 8
- Burpee 10
- Heilurikäännös 12

E2MOM 6

3 - Position Squat Clean ( High Hang - Knee - Floor

Building ~65%

5@barbell, 3×1@RPE10, 0-1 reps in reserve

*target 63-65+%, muscle sn-%, rest btw sets 2-3min

30'AMRAP
1 wall walk
5/5 KB snatch @20/12kg
10 KB sumo DL high pull
15 abmat sit up
1' rest

4 rounds @ steady pace

12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans