Warm-up:

3x
3 Clean pulls
3 Hang muscle cleans
3 Front squats
3 Power cleans
3 Jerks
10 Jack knives

A) Clean and jerk

Primer:
4 sets of "Clean pull + floating clean pull + Floating clean + Push jerk + Split jerk"
Start light. Rest 1:00 min between sets.

Build up to a heavy, but fast weight in a complex of:
”Clean pull + Hang clean + Clean + 2 Jerks” in 8:00 minutes

Then 4 sets @ 90-95% of the heaviest set.
Lift every 2:00.

B) Pause front squats

2 x 5 @ 72%
5 x 2 @ 78%

C) Bonus:

3-5 Rounds of:

6-12 Chin ups
10/10 Kettlebell Z-press
15 Jack knives
15 Banded glute bridges
15 Back extensions

6 x 2:00 Work, 1:00 Active Rest
5 Bent over row@60/43kg
7 Push-ups
12 Wall Balls @9/6kg
Pick-up where you left off each AMRAP
Active Rest: Plank (R1 & R4), Deadhang (R2 & R5), Wall Sit (R3 & R6)

12 sets of 2 Power Cleans + 1 Jerk
- Start @80% of 1RM Split Jerk, build up by feel
- Rest 2min / as needed btw sets

3-4 rounds, rest as needed:
8-12 press in split
8-12 + 8-12 iso-hold db bent-over row

10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 15 Kg. ♂ 22,5 Kg.

• Keeping the bar close during the lift by reducing the speed.
• Resetting for the second lift (feet, elbows, shoulders).
• Split jerk with a strong hip drive and finalizing the lift.
• 20-25 minutes for Clean & jerks. At least 30 lifts. Do no exceed 65% of 1RM.

1) kick up to handstand 4x4
2) partner assisted ring Mu o r ring row MU 4x3

3 rounds
1 min max wallball
1 min max kb snatches
1 min max calories erg
1 min rest

Warm up:

2 rounds:
1:00 Erg moderate pace
8 Goplet squat
3 Wallsquat ( kuminauha käsivarsien ympärillä)

*Sandbag technic with coach.

Movement prep before workout:
1rnds:
5 Wallball
5 T2b
4 Power snatch (50/40)
4 Handstand push up
5 Hand release push up
4 Devils Press
10 Douple unders