Push Press Cycle
5 x 5

(Goal is to keep same weight all sets)

Warm Up
Band Pulls + Banded Hip Activation
then some mobility as needed
then barbell prep for 2 sets of snatch and clean&jerk
5 snatch pulls
5 hang muscle snatch
5 overhead squats
5 power snatch
rest 1 min
5 muscle cleans
5 front squats
5 tall cleans (start on power catch and last 2 reps to squat)
3+3 split jerk (tuttu puoli 3sti ja ei tuttu 3sti) OR 5 PUSH jerks
rest 1 min bwn set

Weightlifting
Build to 70-80 % of squat or power snatch with small jumps
rest 1-2 min bwn sets

then hit 5 min emom : 1 rep @70-80% of 1rm (pause on catch)

rest 3-5 minutes and start clean&jerk

Build to 70-80 % of clean&jerk with small jumps (squat clean + push or split jerk)
rest 1-2 min bwn sets

then hit 5min emom : 1 rep @70-80% of 1rm

2-3 rounds:
10 lu raises
10/10 kb side bend

Alkulämmittely : 400 - 800m hölkkää + venyttelyt + 400m reippaasti.

Tavoitteesi <- 2500m : 7 x 400m. Rest 1:30

Tavoitteesi 2500m -> : 9 x 400m Rest 1:30

Kierrosvauhti 0 - 5 sekuntia tavoitevauhdin päälle.

For time:
24-18-12-6
DB Thrusters (2x15/10kg)
4-3-2-1
Rope Climbs

Shoulder Press

5-5-5-3-3-3, AHAP

After each set 12 Reps Gorilla Rows

Go Every 3:00

Every 5 min x 8

1. 3 Jefferson Curls + 10 Cossack Squat
2. 10 Weighted sit up + 10 Gymnastics swims
3. 10 Barbell Good morning + 10 Seated double DB press
4. 10 Plank KB drag through + 10 hollow rocks

*Movements first -> rest of the time easy paced erg

Shoulder Press 3RM

For quality: 2min on / 1min off for 4 rounds:
a) monostructural
b) "AMRAP":
1-3 pullover variation of choice
10 kbs (24 / 16)

RPE 7 - pulloverit ovat päivät "tähti", joten pidä tahti sellaisena, etteivät ne juurikaan sakkaa.

Cluster

Build to heavy single in 10 mins !
--then--
3 x 1 @ 80-90% of heavy single