2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
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)
+
Build up to workout weight for thrusters
+
2 Rounds @ increasing pace
500m BikeErg
3 Bar muscle-ups
3 Thrusters @ workout weight

1: 4+4 single arm DB overhead squat
2: 8 burpees over line
3: 20-30 sec handstand hold
4: rest

8min laitteella sykettä nostaen
2-2-2-2 =
2min kevyesti peruskestävyysalueella
2min aerobisella alueella
2min nopeuskestävyysalueella
2min lähellä maksimia

EMOM2
5 x 2
-1 power snatch + 1 hang power snatch

10 rounds

10 db snatch 17,5 kg
10 plate g2oh. 15 kg
10 goblet squat 17,5 kg
30 air squat
10 db hang clean 17,5 kg
20 ghd
1 min rest

EILINEN tai

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

RestDay!

WARM UP + TECHNIQUE 10-15min

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING

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

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

3x SLOW SNATCH PULL to HIP 5sec & HOLD HIP position 3sec & SLOW ECCENTRIC 5sec

*3-POSITION SNATCH COMPLEX ->
SNATCH from POWER POSITION + SNATCH BALANCE
SNATCH from ABOVE KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE

*3-POSITION CLEAN + SPLIT JERK COMPLEX ->
CLEAN from POWER POSITION + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

---

SLOW PULL SNATCH + NINJA SNATCH BELOW KNEE + SNATCH BALANCE *slow pull mid thigh 3-5sec, *ninja=no feet
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@50%, 1-2x2x[1+2+2]@60%, sn-%, rest btw sets 2min

---

SLOW PULL CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *slow pull mid thigh 3-5sec, *ninja=no feet, *split jerk both side 1+1
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@50%, 1-2x2x[1+2+2]@60%, jerk-%, rest btw sets 2min

---

FLOATING HALTING SNATCH DEADLIFT + SNATCH PULL *full foot
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3+2@60-65-70%, sn-%, rest btw sets 2min

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Rower Hamstring Curls
5 Up Dog to Down Dog
10 Rower Pike-Ups
5/5 Moose Antlers
-Rest as Needed b/t Sets-

3-4 rounds @ steady pace
6 Windmills e/side
1:00 Assault bike
6/side DB bird dog rows
1:00 Air bike

3-4 rounds @ steady pace
6 e/side DB Lateral lunges
1:00 Row
6 Jefferson curls – KB or empty barbell
1:00 Row