WARM-UP

3-5 Minutes of bike or row to get body warm.
Then 3 Rounds of:
5 Hang muscle cleans
5 Front squats
5 Tall cleans
5 Shoulder press
5 Clean grip overhead squats
10-20 Scorpion stretches
10-20 Iron cross stretches

---

CLEANS

Cleans & Thruster -complex:

Sets of 1+1 (1 Clean + 1 squat clean into thruster).
• No touch and go
• No letting go
• 2 x same weight before adding more weight
• Add weight until the movement starts to slow down.
• Focus on technique and consistency
• 20:00 minutes. Lift every 2:00 min.

---

STRENGTH

Front squat,
Every minute on the minute for 8:00 minutes of: 5 Front squats @ 100% of the heaviest set of clean & thruster complex

---

ACCESSORY

3 Rounds of:
8-12 Strict chin-ups
10 Seated shoulder press with barbell
10 Pendlay rows
12 Strict toes to bar/Ironclad abs
15 Weighted hip extensions
:30s Wallsit hold (add weight if needed)

Valitsemallasi ergometrilla:

12 min light
6 min moderate
12 min light
6 min hard

Sama juttu kuin viime viikolla, mutta hieman pitemmät työ/lepo pätkät. Voit yrittää pitää samaa tahtia tai hieman kireämpää vauhtia kuin viime viikolla jos teit vastaavan harjoituksen viime viikolla. Tavoite on, että pystyisit kiristämään tahtia toiselle “työpätkälle” ensimmäiseen työpätkään nähden. Toisen pätkän pitäisi olla raskaahko, mutta ei kuitenkaan maksimaalinen suoritus. Kuten aina, myös tässäkin muista hyvä hapenotto harjoituksen aikana.

Loppujäähyttelyksi riittää kevyt fillarointi sekä rullailu lihaksille.

WARM-UP



3 Rounds of:
:45s Row erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with one kettlebell
5 High box jumps"

---

SNATCH


Power snatch + Snatch

20 x (1+1) @ 65-70%.
Lift every :45s

---

CLEAN AND JERK


Power clean & Power jerk AKA "Äijätyöntö"


10 Sets of 2 x (1+1) @ 70%
Lift every 1:30s.

---

FRONT SQUAT & BOX JUMPS

Sets of 3, climbing weight up to 89%

High box jumps, 10-14 total reps in sets of 2-3 jumps per set.

---

(OPTIONAL) BONUS



3-4 Rounds of:
12 Snatch grip bent over row
8-10 Strict toes to bar
12 Dual dumbbell 45-degree chest supported seal rows
10+10 1-arm sideplank hip touches
20 Candle stick toe touches
12 Toes up romanian deadlifts
12 Spanish squats

Not for time

OR

Conditioning:

As many reps as possible in 12:00 minutes of:
12/9 Calories row
12 Wallball shots 14/8lb
12 Alternating arm dumbell squat snatches, 22,5/15kg

WARM-UP



12 minutes for quality & minimum rest of:
:45s row
15 Air squats
15 Banded pull aparts
5 Muscle snatches
5 Snatch grip behind the neck shoulder presses
5 Overhead squats
5 Behind the neck snatch grip sotts press

---

SNATCH



Snatch, sets of 4.
No touch and go
No letting go
2 x same weight before adding more weight
Add weight until the movement starts to slow down.
Focus on technique and consistency
20:00 minutes. Lift every 2:00 min.

___


STRENGTH

Tempo back squats,

Build up to a set of 4 tempo back squats with 3 “reps in reserve” (RIR) in 15:00 minutes.

Tempo (1:3:X:1):
1s descend
3s pause at bottom squat and reset.

___


(OPTIONAL) BONUS



3 Rounds of:
8-12 Strict pull-ups or bilateral bent over row
8+8 1-Arm dumbbell external rotations
10 Spanish squats
10 Dumbbell pull overs
10 Ironclad abs
10 Weighted back extensions or Reverse hypers."

21-15-9
Thrusters @ 43/30kg
12-9-6
Burpee Box Jumps @60/50cm

Rx+: @50/30kg
Scaling to lower reps/weight to go unbroken e.g. 15-12-9 / 9-6-3
Timecap = 9:00

Rest day

60 min massage

4x1 Split Jerk @85%
- Rest 2min btw sets

Every 2min.:
Pause Power Clean + Split jerk
10x2

• Ohjeistus:
• Pysäytä liike aina polvien tasolle ja keskity pitämään oikea hartia linja.
• Pysäytä liike myös Mid thigh positioon
• Paussin pituus aina 2-3s.
• Pidä kuormat ns. helppoina ~40-60%.

Tempaus otteella nivusilta hyppy+Raaka Te nivusilta
3sarjaa
-3+1

HS hold & kipping pull up

For Q:

E3M x 3-4

1-2 set of kipping pull up (20-30s rest between sets) 20s hs hold with wall
10-12 V-ups/tuck ups

Laatua vastaan tehtävä treeni.