WARM-UP

3:00-5:00 min bike erg
Then 3 rounds of:
10 Lu raises
10/10 1-Legged deadlifts with barbell
5 Hang muscle snatches
5 Overhead squats
3 Slow snatches
:20s L-sit hang or hollow hold

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STRENGTH

Bamboo overhead squats,
3 x 8 (light/moderate)

Overhead squats,
2 x 5 @ 76%
2 x 5 @ 79%
5 @ 82%

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SNATCH

Build up to a heavy set of 2 Snatch pulls + Snatch + Snatch balance in 15:00 minutes.
• 2 sets with the same weight before adding more weight to the barbell.

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CLEAN AND JERK

Build up to a heavy set of 2 split jerks in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell.

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BONUS WORK

ACCESSORY

Behind the neck push press with snatch grip,
4 x 10 (hard)

Snatch grip romanian deadlifts,
4 x 8 (hard)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
14-16 total reps.

OR

CONDITIONING

7 Rounds for time:
20/15 Calories row
15 Sit-ups
10 Deadlifts 60/40kg
5 Push jerks 60/40kg*
*40-50% of Clean and jerk 1 rep max

3 Sets for quality:
5 Strict Ring Dips with 3s pause at the top
1min Forearm Plank
10 Banded A's, T's, Y's

Raakatempaus pause polvella
4-5x 3 @65-75%

Tempaus riipusta polven alta + tempaus polven päältä
4-5x 1+1 @73-78%

Valakyykky
3x5 @kohtalainen

AMRAP (with a Partner)
3x12min

8 DB Hang Power Cleans (2x22,5 /15 kg)

8 DB Thrusters (2x22,5 /15 kg)

30 DU
8 DB snatch (2x22,5 /15 kg)

8 DB Squat

30 DU
8 RMU / pull-up
8 strict HSPU (deficit)
30 DU

REST 3min

12 C2B

12 Ring dip

30 T2B

12 m HS WALK

12 KB Swing

30 Tuck-ups

12 KB shoulder to overhead

12 Burpee over KB
30 WB

REST 3min

8 snatch

8 OHS
20 GHD sit-ups

8 D-ball over shoulder

8 D-ball squat

20 Bar over burpee

8 BMU / C2B

8 pistol squat

20 Box jump

5 sets of 3 Overhead Squats
Sets 1-2: @55%
Sets 3-4: @60%
Set 5: @65%
- Rest 2min btw sets

21-15-9 reps bouth as heavy as possible 4 the time

5 sets of Front Squat
Set 1: 5 @60%
Set 2: 4 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 1 @80%
- Rest 2min btw sets

4 sets of Power Clean
Sets 1-2: 3 @55%
Sets 3-4: 3 @60%
- Rest 2min btw sets

Mobility

Lower back & Legs

Warm Up
2 rounds
1.5 min cardio
10/10 curtsy lunges
10 Gtoh + Halo with plate 5-15kg
20 russian twists, feet on the ground
then some squat and overhead mobility and hit the warm up sets

Strenght
3 sets of 3 front squats + 5 back squats @50-60% of 1rm front squat
rest 2-3 min bwn sets
Power Snatch 4X3reps@50-60% of 1rm power snatch TNG
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 4x3reps @50-60% of 1rm power clean&jerk
rest 1.5-2 min bwn sets