-8 pull-ups
-10-15s + 10-15s 1-arm ring plank hold
-1min rest

WARM UP + TECHNIQUE 10-15min

2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK

--

TECHNIQUE:
10 x GOOD MORNING SQUAT

2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS

1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK

1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

---

SNATCH *time cap 20min
1@climb to the maximum of the day, rest 2min

---

CLEAN + JERK *time cap 20min
1+1@climb to the maximum of the day, rest 2min

WARM UP + TECHNIQUE 10-15min

2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK

--

TECHNIQUE:
10 x GOOD MORNING SQUAT

2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS

1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK

1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

---

SNATCH
2x3@barbell, 3@up to 80% sn-%, rest btw sets 2min, *example up to 55-65-70-75%

---

CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 75%, 2x2x[1+1]@80% jerk-%, rest btw sets 2min, *example up to 55-65-70-75%

---

SNATCH PULL *full foot
2@85-90%, sn-%, rest btw sets 2min

WARM UP + TECHNIQUE 10-15min

2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK

--

TECHNIQUE:
10 x GOOD MORNING SQUAT

2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS

1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK

1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

---

SNATCH
2x3@barbell, 3@up to 75% sn-%, rest btw sets 2min, *example up to 55-65-70-75%

---

CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 70%, 2x2x[1+1]@75% jerk-%, rest btw sets 2min, *example up to 55-65-70%

---

CLEAN PULL *full foot
2-3x3@80%, jerk-%, rest btw sets 2min

WARM UP + TECHNIQUE 10-15min

2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK

--

TECHNIQUE:
10 x GOOD MORNING SQUAT

2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS

1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK

1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

---

SNATCH
2x3@barbell, 3@up to 65-70% sn-%, rest btw sets 2min, *example up to 55-60-65-70%

---

CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 60-65%, 2x2x[1+1]@65-70% jerk-%, rest btw sets 2min, *example up to 55-60-65%

---

SNATCH PULL *full foot
2-3x3@75%, sn-%, rest btw sets 2min

10 minuuttia hölkkää
10 minuuttia juoksua
10 minuuttia kävelyä

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

AMRAP 4
5 Pull-ups
10 Push-ups
15 Air squats

– Rest 2:00 before part B –

EMOM 16*
1) Echo bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

– Rest 4:00 before part C –

AMRAP 4
40 Double-unders
8 Power snatches @ 43/30kg
12 Wall balls @ 9/6kg

– Rest 2:00 before part D –

EMOM 16*
1) Echo bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

• Aim for 1-2 calories/minute higher than you did when we tested Mikko Triangle. If you didn’t do the test, aim for 1-2 calories/minute higher than you think you could keep for the full 40-minute version.

3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Echo bike @ hard
+
2 Rounds
5 Scapular push-ups
5 Scapular pull-ups
5 Tension swings (sponge/block between feet)
+
2 rounds
6 Jefferson curls (slow tempo)
3 Strict pull-ups
5 Push-ups
10 Air squats
+
Build to working weight on barbell
* Practise double-unders/wall balls between sets
+
EMOM 12
1) 8-14 (cal) SkiErg
2) 5 pull-ups, 10 push-ups, 15 air squats
3) 8-14 (cal) Echo bike
4) 20 Double-unders + 4 Power snatches + 8 Wall balls
5) 8-16 (cal) Row
6) Rest

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x PRONE Behind The Neck BANDED PRESS
8x SQUAT JUMPS
8x BRIDGE PULLOVER with PLATE
10x step OH WALKING LUNGE with PLATE

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3+3x TALL SPLIT JERK *both side

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

---

---

SNATCH *time cap 20min
1@climb to the maximum of the day, rest 2min

---

CLEAN + SPLIT JERK *time cap 20min
1+1@climb to the maximum of the day, rest 2min