5min of Double under of Triple
under practice

Then 3 rounds:
10 Cossack squats (alternating)
5 Inch worms + push up
10 Dragon lunges (alternating)
10 V-ups / Tuck ups

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2 Rounds of banded shoulder
flow

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Clean and jerk doubles
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 73%
1 @ 75%

Clean grip deadlift - 3 seconds to the knee (ensure bar path is correct)
5 x 2 @ 90% of max clean

Tempo front squat - 4 seconds on the way down, controlled on the way up
5 x 3 @ 75% of max front squat

Strict press
5 x 3 @ as heavy as possible

In 3 minutes, complete

• 12 dumbbell bench presses
• 9 back squats
• 6 alternating dumbbell snatches
• Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell

Post total calories rowed in comments.

"NAUGHTY OR NICE"
IN TEAMS OF 2.
EMOM x 32 MINUTES*
MIN 1 - :50 Max Cal Row/Bike/Ski
MIN 2 - :50 Max Burpees
MIN 3 - Max Team Deadlifts
MIN 4 - Rest

*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.
- Deadlift aim for 15 reps total per round
- RPE 9
- Video: https://vimeo.com/893663863?share=copy

20 tuck ups
30+30s side plank holds
20 tuck ups
60s plank holds
15 v-ups
30+30s side plank holds
10 v-ups
60s plank holds

EILINEN tai

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

Build to a 1RM split jerk from the rack
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to 1RM front squat
Use percentage examples above

Build to a heavy power snatch
Use percentage examples above

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
6+6x/side alternating PLATE HALO SPLIT POSITION

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: BIRG DOG

video: PLATE PASS CRUNCH

video: HALO SPLIT POSITION

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TECHNIQUE
10x RDL *jerk grip + 5x GOOD MORNING - POWER/SQUAT JERK *tee "good morning" ja "power/squat jerk" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien kyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SHOULDER PRESS + PUSH PRESS + POWER JERK
3x[1+1] PRESSING SPLIT JERK + SPLIT OHS *both side
3+3+3x MUSCLE CLEAN + TALL CLEAN + DIP CLEAN
3x[1+1+1+2] CLEAN DEADLIFT + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

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POWER CLEAN + CLEAN from KNEE + SPLIT JERK *split jerk both side 2=1+1
2x1x[2+1+2]@barbell, 4x1x[2+1+2]@60%, jerk-%, rest btw sets 2min, example of rise 50-55%

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HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION
all pulls full foot
*Halting -hold this position for 2-3 seconds before returning the bar to the floor
*Pull from pwr pos. hold this position for 2-3 seconds before pull.
3x1x[2+2+3]@80%, jerk-%, rest btw sets 2min

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HALF FRONT SQUAT *90° + FRONT SQUAT
3x1x[2+2]@70%, fs-% / bw-%, rest btw sets 3min
example of rise 50-60%, *vasta-aloittaneet kuorma kehonpainosta 80% = FS 1RM

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video: HALTING CLEAN DEADLIFT

video: CLEAN PULL from POWER POSITION

video: HALF/PARALLEL FRONT SQUAT

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

3 rounds: NO SHOES

30sec weighted / bw SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

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Video: weighted SIDE PLANK

2-3 SETS FOR QUALITY
6-10 Rower Hamstring Curls
3/3 Sciatic Nerve Floss
6-10 Wall Slide
- Rest As Needed b/t Sets