For time :

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

No Time Cap

Wear a Weight Vest (20/14 lb )

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

---

SLOW PULL SNATCH + SNATCH *slow pull mid thingh 3-5sec
2x2[2+1]@barbell, 3x2[2+1]@light / 55% sn-%, rest btw sets 2min

Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

---

SLOW PUL CLEAN + CLEAN + SPLIT JERK *split both side 1+1 *slow pull mid thingh 3-5sec
2x2x[1+1+2]@barbell, 2x2x[1+1+2]@light / 55% jerk-%, rest btw sets 2min

---

CLEAN PULL *full foot
4x4@moderate weight / 70% jerk-%, rest btw sets 2min

---

video: slow pull snatch

video: slow pull clean

video: clean pull *full foot / flat-footed clean pull

Power clean and jerk

EMOM 3 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 70%1RM PC+J

EMOM 3 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 75%1RM PC+J

– Each minute is a 30-sec AMRAP of Power clean and jerks @ 70% (B1) or 75% (B2) power clean and jerk, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet)
3 Pike compression slides
5 Table top pulses
+
@ increasing pace (from easy to workout pace)
400m – 200m – 100m Jog/Run
20 – 15 -10 (cal) Echo bike
5 Burpee box jump overs
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)

"Baseline" fot time:
500m Row
40 Air squats
30 Ab-mat situps
20 Pushups
10 Pullups

5x5@same weight across

Go every 2:00

static stretch 1' hold:
quadriceps femoris

gluteus max.

pencake hold

QL stretch

pectoralis major

3 rnds for quality:
10 band resisted cat-cow
3/3 bear pos. around the clock w. band
5/5 side plank rotations

unilateral KB OH carry 5x10/10m

superset, 3x
5/5 one arm side plank DB raises
5/5 KB armbar

10 rounds for time:
6 alternating DB snatches (15/10 kg)
8 push ups
12 air squats

15 min timecap!

3 rounds:
6+6 half kneeling thoracic rotation
10+10 hip airplane

Back Squat

5 x 6

Go Every 2:30