WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Ski
2) 5 Kettlebell swings + 5 Goblet squats
3) 10-15 Sit-ups
4) 10 Dumbbell hang clean and jerk, alternating arm.

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CLEAN AND JERK

2 x (2+1) @ 74%
2 x (2+1) @ 79%
2 x (2+1) @ 84%
Lift every 2:00 min

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STRENGTH

3 Sets of
7 Front squats right into 13 Back squats @ 65% (of front squat 1RM)
Rest 2:00 min between sets.

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 14/11 Calories ski erg
2) 5 Squat cleans (moderate/heavy)
3) 10-15 GHD Sit-ups
4) 10 Dual dumbbell push jerks (moderate/heavy)

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(OPTIONAL) ACCESSORY

Back rack lunges,
3 x 8/8 (hard)

1-Legged reverse hyper,
3 x 10/10 (moderate)

1-Arm bent over row,
3 x 10/10 (hard)

Sandbag bearhug hold,
3 x 1:00 min (heavy)

WARM-UP

12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH

Build up to heavy set of 4 Hang power snatches.
- 2 x same weight before adding more weight. Only add weight is the lifts are good.
- 16:00 minutes, lift every 2:00 min

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POWER CLEAN & POWER JERK

Every minute on the minute for 12:00 minutes of: 2 Power cleans + 2 Push jerks (moderate)
• Recommended starting weight is around 70% of the heaviest set of 3+1 “Clean & thruster” complex from wednesday.
• Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
3 x 8 (light)

Overhead squats with pause at bottom,
4 x 6 (moderate)

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ACCESSORY

3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions

Push press
Build to 2RM in about 6-7 sets

Try to go heavier than last week!

Single arm ring row
3x 8/8 reps 90"rest between sets

3 Sets:
3 Muscle Cleans + 3 High Hang Speed Power Cleans + 1 Power Clean @5-6/10 RPE
- Rest as needed btw sets

EMOM 5:
Min 1-2: 2 @75% 1RM Power Clean
Min 3-5: 1 @75-80%

Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 3 rounds of snatch barbell warm up
1) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 muscle snatch + 2 hang power snatch + 2 snatch balance @light/mod
4-5x1+1+1 snatch pull + hang power snatch + hang squat snatch @mod/heavy
rest as needed bwn sets

Strenght and conditioning
Deadlifts 10+8+8+8 reps @light/mod to heavyish
perform 7-10 bar over burpees after deadlift set
rest 1.5-2.5 min bwn sets

EMOM 40 Work 0:40/Rest 0:20

1 minute : Bike Calories
2 minute : Row Calories
3 minute : wall ball Shots 20/14p
4 minute : rest

Squat Cleans

1-2-3-4-4-3-2-1, build in heavy

Go Every 2:30

Penkki 4x4x80%

Sotilaspenkki 70% x amrap

Pullover 4x15

Pystysoutu käsipainoilla 3x20
Vipunostot sivuille 3x20
-superina

1x [ 1 Pause Back Squat + 2 Back Squats ]
Every 2:30 mins for 5 sets
3" pause at the bottom for the first rep
@80% of 1RM