Warm up: 2-3 rounds
20 ski jump
20 x-jump
3-6 inch worm + push up
*
4x tabata
8x20s/10s
1) push up
2) hollow hold
3) superman hold
4) up& down
rest 1-2min between movements

Power Clean and Jerk

EMOM 12 min (2 reps/ min)

Minutes 1-3: 70%
Minutes 4-6: 75%
Minutes 7-9: 80%
Minutes 10-12: 85%

Single Leg RDLs: 4 x 5-10. Rest 60s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up with empty barbell:
2 x 10 High hang snatch pull
2 x 5 Muscle snatch (jalat suorana)
2 x 5 Narrow grip OHS
2 x 5 High hang muscle snatch (kantapää maassa)
2 x 5 Tall snatch
2 x 5 Snatch balance

Snatch balance
3 x 3
Nousu varpaille ja alle työntö. 30-40% of 1RM.

Snatch
2 x @75%
2 x @77,5%
2 x @80%
2 x @82,5%
2 x 2 @85%

Back Squat

7 x 4 x 80 - 85 %

SO 3:00

Every 2min x 8 Alt. A and B
A) Bike erg 1min (80% Effort) + 6-12 C2B/Pull up
B) Bike erg 1min (80% Effort) + 6-12 HSPU (Deficit if possible)

Kummassakin liikkeessä 1-2 toistoa reserviin.

DB Pull-over: 3 x 10-12. Rest 60s.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Maastaveto 6 x 2

Ensimmäisellä viikolla 10 kg korotukset. Tokalla viikolla 5 kg korotukset. Arvioi vika kakkonen 90-95 % 2 RM.

15/12 cal Row/Bike/Run
12 Power Cleans (50/35kg)
9 Burpee over bar

DB Hammer Curls: 3 x 10-12. Rest 30s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)