1:30/1:00/0:30 of each @ increasing pace

1) Row
2) Air bike
+
2 rounds
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
5/way Scapular rolls
+
2 Rounds w/ empty barbell for QUALITY
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
3 Overhead squats (controlled tempo)
3 Power snatches
+
Build up to 2nd heaviest or heaviest power snatch weight
* between sets practice Chest-to-bars + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through @ 1st weight
10/7 (cal) Air bike
3 Power snatches
6 Toes-to-bars
2 Power snatches
6 Chest-to-bar pull-ups
1 Power snatch
3 Bar-facing burpees

Kesäkisojen strict press.

Squat snatch

Barbell prep

2-3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Snatch balances
3 Hang squat snatches

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 10× + 10× + 10×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
STANDING PANCAKE +
CAT COW +
ELEPHANT WALKS +
GLUTE BRIDGE and REACH OVER +
HALF ROLL TO COMBAT STANCE

--

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: CAT COW 0:20

video: ELEPHANT WALKS

video: GLUTE BRIDGE and REACH OVER

video: HALF ROLL TO COMBAT STANCE 1:03

---

CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 1min

--

POWER CLEAN + CLEAN *"power clean" syvyys on raaka myös 90° kulmaan. Jos liikkuvuus ongelmia päästä syväkyykkyyn, niin jätä silloin raaka rinnalleveto ylemmäs ja otat kyykkyyn rinnalleveto niin syvään kuin mahdollista - on oltava selkeä ero!
2×2× 1+2@barbell, 1+2@up to 65-75%, clean-%, rest btw sets 2min

--

CLEAN *kaikki nostot lähtee lattiasta ja vastaanotto syväkyykkyyn - hae rauhassa lähtöasento, painopiste koko jalalle, katse, paineet, jne.. tc ~10min
3@up to the maximal weight of the day - nearly 3RM - no failures!, rest btw sets 2min

---

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

--

SPLIT JERK *rack *split jerk to the other side on the next set
2×3@barbell, 2@up to 70%, jerk-%, rest btw sets 2min

Alternate A1/A2

A1. Romanian deadlift – 3 x 6-8 @ RPE 8 (2 RIR) rest 1:00 before A2

A2. Sled push– 3 x 20m @ challenging weight, rest 2:00 before A1

Mixed aerobic amraps for consistency:
A. 15 min amrap:
50/40 cal row
50 m dual KB farmers walk (heavy)
10 burpee box step overs

6 min rest

B. 15 min amrap:
50/40 cal bike
15 DB front squats 30/20 lb
10 burpee pull ups

10 wallballs
10 kb swings
10 push-ups
10 burpees

5 x e3m:
6 strict ring dip + 15-20s ring support hold @ RIR 0-1
3 chinup @ RIR 0-1
*skaalaus: banded ring dip, dip, box dip

Cluster (Squat clean+thruster)
4x5
Light, technical weight

4 rounds
You go, I go
3 Squat Cleans
3 Push Presses
3 Clusters
3 Bar over burpees

2+2 tall snatch+ohs
3 low block snatch
2+2+2 clean + front squat+ jerk