PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
3x[1-2+4 reps/leg]@RPE9 *could do 1 more reps, rest btw sets 3-4min *target load of ~80-85% jerks

Warm Up
3 rounds
1 min air bike
10-15 banded glute bridges + 10 band squat
10-15 perfect push ups
:20 Side plank Hold R/L

Metcon
Air Bike
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 1.5 min
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 2 min
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 2.5 min
1min 45 s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 1 min bwn
1min 45 s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)

Strenght
3 sets
Pause Bench Press x 3+3+(5-7 reps on last set) @70-80% of 1rm
rest 1 min

Weighted Chin Ups x 3+3+(5-7reps on last set) @40-50%
rest 2-3 min bwn sets

Accessory Work
3-4x6-8 strict ring dips with 1s pause / Ring Muscle Ups x 3-5 reps
3-4x8-10 barbell bicep curls
3-4x20-30 weighted russian twits @5/10kg+ 8-12 knee tucks
rest as needed

EMOM x 9 MINUTES
MIN 1 - :45 Jump Rope Practice
MIN 2 - 5 Shoulder to Overhead
MIN 3 - :45 Gymnastics Pull Option
Start at or about workout weight and build heavier.
Gymnastics Options: 1-3 Bar Muscle-Ups, 3-5 Kipping Pull-Ups, 2-3 negative pull up, 8-10 Ring Rows

Warm Up
2 rounds
1.5 min row
10 gtoh + halo
5+5 single arm plate press
10 goblet squats
10-15 v-ups

Intervals
4-5 sets of
10-15 ghd sit ups or V-Ups x 15-20
12/15 calories rowing
10-15 wall ball shots
rest 1:1 bwn sets
time target on each set 1.45-2.15.

Weightlifting
power clean+ clean+push press+jerk 3x1+1+1+1 reps@35-50%
Squat clean+Split jerk 3x2+2reps@60-70%
Squat Clean+split jerk/power clean
(80%x1+1, rest 30sec 60%x3)x3-5 sets

Optional Accessory Work
2-3x8-10 single arm db row R/L
2-3x8-10 reverse flyes with dumbbells
2-3x15-20 ghd hip extensions
rest as needed

4 Intervals

A1. 5:00 AMRAP

14 Wall balls @ 9/6kg
10/8 Row Cal
8 Burpees over the rower

A2. 5:00 AMRAP

8 Toes to Rings
10 Box Jumps 24"/20"
14 DB Hang Clean & Jerks, Alternating 22,5/15kg

Rest 3:00 between intervals

Flow. A1 – A2 – A1 – A2

2@up to 98%, then DROP SETS 3x3@-10%, fs-% rest btw sets 2min

WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH +

both side:
20 HALF KNEELING HIP ROLL BACK +
6 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

2 x
6x SQUAT REACH +
DOWNWARD DOG with 10x CALF PUMPING +
6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD +
WARRIOR I +
WARRIOR II +
REVERSE WARRIOR +
TRIANGLE +
REVOLVED TRIANGLE +
LUNGE w / ANKLE TOUCH +
2x HIP AIRPLANE +
LUNGE position THORACIC LATERAL RAISE +
1-LEG GLUTE STRECH w/ THORACIC ROTATION +
2x DOWNWARD DOG & PLANK & COBRA POSE & SPIDERMAN LUNGE w/ ROTATION both side & LATERAL SIDE STRETCH w/ ROTATION

---

KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5 x GOOD MORNING SQUAT PUSH PRESS *jerk grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet

3+3 x SLOWLY SHOULDER PRESS + SHOULDER PRESS

3+3 x PUSH PRESS + PUSH JERK

3+3 x SQUAT JERK + POWER JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2+2 x PRESS FROM SPLIT + PUSH JERK BTN IN SPLIT *both side

2+2 x TALL JERK + RHYTHM DIP JERK *both side

2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

---

PROGRAM 1

SNATCH
2x3@barbell, 4x3@up to 75% sn-%, rest between sets 2min

CLEAN + JERK
2x2x[1+1]@barbell, 3x[1+1]@up to 70, 2x2x[1+1]@75% jerk-%, rest between sets 2min

---

PROGRAM 2

POWER JERK + SPLIT JERK *rack/blocks
2x2x[1+2]@barbell, 1+1@up to 70%, rest btw sets 2min

SPLIT JERK
3x1-2@90-92%, 2x1@80%, jerk-%, rest btw sets 2min

---

PROGRAM 1 & 2

FRONT SQUAT
2@up to 98%, then DROP SETS 3x3@-10%, fs-% rest btw sets 2min

DEFICIT SNATCH PULL *full foot + TRAP PULL
3x[3+2]@90% sn-%, rest btw sets 2min

---

SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 SEATED ROW *wide grip
15 BANDED FACE PULL
40 sec CHINESE PLANK HOLD *weight, levypaino lantion päälle

Rest as needed

video: SEATED ROW

video: BANDED FACE PULL

video: CHINESE PLANK HOLD

3 x 10
* sopivalla painolla/kahvakuulilla

For time:

15-12-9
echo
ttb
burpee to bar

rest 5min

For time:
12-9-6
echo
DB stoh@22,5/15kg
* 10m DB walking lunge

Target under 8min, time caps 10min

*2min rest
*increase from last week