Warm-up:

3x
15 Calories row
10+10 Half kneeling 1-arm shoulder press
10 Box jump overs
20 Sit-ups

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A) Jerk

Primer:

Split jerk with pause at dip & catch, 3-4 sets of 3. Climbing weight, start at 45%

“Touch and go” Split jerks, 3-4 sets of 3. Climbing weight

Worksets:

6 sets of “2 Power cleans + 2 Front squats + 2 Jerks” 70%
Rest 1-2 minutes between sets.

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B) Front squats

2 x 5 @ 74%
5 x 2 @ 80%

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C) Bonus

Core:

3x
1:00 min plank
10+10 Sideplank hip touches

Accessory:

4 Rounds of:
10+10 1-Arm arnold press
8-12 Chin-ups
15 Banded squats*
30m Kettlebell front hold carry (pohja alaspäin)

*Kuminauha laitetaan rigiin kiinni polvitaipeen tasalle ja kierretään polvitaipeen taakse. Rintamasuunta rigiä päin, jolloin kuminauha vetää polvia eteenpäin kohti rigiä.

ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 5-Rep Floor Press
- Done after the conditioning today!
- RPE 7

4x
New Interval every 8th minute

10-15 Wall Balls
10-15 KB Swings
15-20/10-15 Cal Row
10-15 Box Jump Overs
15-20/10-15 Cal Bike/Echo/Ski

Lattiapenkki käsipainoilla 4x8-15
-joka sarjan välissä leuat vastaotteella x max.toistot (edellytyksenä, että menee yli 6) TAI kehonpainosoutu x max.toistot

Vauhtipunnerrus käsipainolla 3x6 / käsi

Penkki käsipainolla 3x8 / käsi

Pendlay Row 3x10x25%

Rannekääntö tangolla 3x20

Vipunostot sivuille 3x20

Rest day - what did you do?

A) Thruster
Build up to heavy 5 from the floor

B) On the minute for 12min
1. 6-8 thruster @80% H5
2. 8-12 toes to bar
3. Rest

A) Snatch

Snatch primer:

4-5 Sets of “Snatch pull + Low hang snatch + Snatch” with pause at catch. Climbing weight starting at 45%.

Work sets:

Build up to a heavy but fast weight in a complex of “Snatch pull + Low hang snatch + Snatch” in 10:00 minutes.
Then 5 sets @ 70-75% of the heaviest set.
Lift every 2:00 min.

Snatch pulls with pause at shin, 4 x 3 @ 70%

B) Back squats

5 @ 70%
4 @ 72%
3 @ 74%
5 @ 72%
4 @ 74%
3 @ 77%

C) Bonus (optional)

Core:

Tabata sit-ups. (8 rounds of :20s work followed by :10s of rest)

Accessory:

3 x 10 Behind the neck sotts press
3 x 20 Alternating arm gorilla row
3 x 15 Weighted hip extensions

On the minute for 8 rounds
1. 35 double under + AMRAP sit-up
2. 6-8 hang power snatch 42,5/30 + AMRAP bar over burpee
3. Row
4. Rest

*45s work each minute

10-8-6-10-8-6
Hang Power Snatch
- Light-Moderate for 1st wave and build to Moderate in the 2nd wave.
- The second wave of 10-8-6 should be heavier than the first.

10 rounds for time:
12 Box jump
12 kipping pull up
12 alt dumbell snatch @22.5/15kg

Timecap: 30 mins
Rx+: 8 c2b/round