Bracing sequence
Air squat
Front Squat
Back Squat
MB Clean
Clean

Vauhtipunnerrus 2RM ja 3x2@80% 2RM

Toisto Harjoite

1. 4+4 Takakyykky + niskan takaa vauhtipunnerrus
2. 4+4 Etukyykky + vauhtipunnerrus
3. 4+4 Tempaus nivusista + valakyykky
4. 4+4 RV nivusista + etukyykky 4+4
5. 4+4 RV nivusista + raakatyöntö 4+4
   
6. 4+4 RV nivusista + työntö vasen+ oikea 4+2+2
7. 4+4 RV polven yläpuolelta + etukyykky +työntö 2+2+4
   
8. 4+4 Valakyykky + niskan takaa punnerrus kyykyssä tempausote
9. 4+4 RV nivusista +polven yläpuolelta + työntö 2+2+4
   
10. 4+4 RV nivusista + polven yläpuolelta + työntö 2+2+4

5x3 muscleup kumpparilla

Day 1
5 R each
Deadlifts
Bench Press
Front Squats
5 reps @ 50% your 10RM
5 reps @ 75% your 10 RM
5 reps @ 100% your 10 RM
Rest / sets only as long as it takes to change weights
Rest up to 2 mins / sets
Success = increase weight by 5 lbs on next Day 1

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

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TECHNIQUE
10x RDL *jerk grip + 5x 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

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SNATCH DEADLIFT TO HIP + SNATCH + OHS
2x1x[1+1+1]@barbell, 1+1+1@up to 70%, 2x1x[1+1+1]@75%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN + SPLIT JERK
*split both side 2=1+1
2x1x[1+1+2]@barbell, 1+1+2@up to 70%, 2x1x[1+1+2]@75%, jerk-%, rest btw sets 2min

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FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3+2@75%, 2x1x[3+2]@80%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65-70%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

5x RDL *jerk-grip, viimeisin kuorma työnnössä
10x WEIGHTED SIT-UPS *DB niskassa jalkaterät lukittuna
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed

Työntö 2+2

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Calorie row
CTB pull-ups

3 x 3 tempausta maasta

AMRAP 5
30 Wallballs
10 Burpee pull-ups
5+5 One Arm KB Hang Clean and Jerks

Row for calories in the remaining time

AMRAP 5
30 Box jump overs
15 pull-ups
5+5 One Arm KB Hang Clean and Jerks

Bike for calories in the remaining time

AMRAP 5
30 Wallballs
20 Burpees
5+5 One Arm KB Hang Clean and Jerks

Row for calories in the remaining time

AMRAP 5
30 Box jump overs
20 Wallballs
5+5 One Arm KB Hang Clean and Jerks

Bike for calories in the remaining time

Rest 3:00 between intervals