15min Amrap
ergo max cal
* -käytä samaa laitetta kuin viime viikolla*

2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x2@-10%

*target load of max ~85%, sp-%, rest btw sets 3min

WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

---

CLEAN & JERK

Primer:
Clean deadlift + Clean + Split jerk with 2s pause at catch.
Climb up to workset weight.

Worksets:
Clan and jerk, 4 x 2x(1+1) @ 85%
Rest 2:00 min between sets

---

SNATCH
Primer:
Snatch pull + Hang snatch + Snatch balance.
Climb up to workset weight

Hang snatch,
5 x 1 @ 90%
Lift every 2:00 min.

---

STRENGTH

Hatch, week 6 day 2.

Back squat,
4 @ 75%
3 x 4 @ 80%

Front squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

---

(OPTIONAL) BONUS

Strict press,
4 x 4 @ RPE 8

1-Arm dumbbell bent over row,
4 x 12/12 @ RPE 8

Core:
3 Rounds of:
:45s-1:00 min sandbag bearhug hold
30m+30m 1-Arm suitcase carry (heavy)
12-15 Weighted hip extensions on GHD or back rack good mornings

Kevyttä hölkkää 35 - 40 minuuttia

4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, sp-%, rest btw sets 3min

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+5+5 x RDL *cl/jerk grip + FRONT SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+3 x SHOULDER PRESS + PUSH PRESS

3+3 x SQUAT JERK + OHS *jerk/bench/sn grip

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

3+3 x CLEAN PULL ABOVE KNEE *full extension & hold + CLEAN HIGH PULL ABOVE KNEE *full extension & hold *high pull navan korkeus - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

1+1+1 POWER CLEAN from POWER POSITION + POWER CLEAN from POWER POSITION *90° + CLEAN from POWER POSITION

1+1+1 POWER CLEAN ABOVE KNEE + POWER CLEAN ABOVE KNEE *90° + CLEAN ABOVE KNEE

1+1+1 POWER CLEAN BELOW KNEE + POWER CLEAN BELOW KNEE
*90° + CLEAN BELOW KNEE

1+1+1 POWER CLEAN + POWER CLEAN *90° + CLEAN

4 x SPLIT SNATCH *alternating

---

PROGRAM 1 & 2

FRONT SQUAT
3x1@working up to maximum, rest btw sets 3-4min

---

PROGRAM 1

SLOW SNATCH PULL *full foot + SNATCH
2x2x[1+1]@barbell, 1+1@up to 70% sn-%, rest btw sets 2min

SLOW CLEAN PULL *full foot + CLEAN + JERK
2x2x[1+1+2]@barbell, 1+1+1@up to 70% jerk-% , rest btw sets 2min

---

PROGRAM 2

CLEAN
3x3@barbell, 6x1@80%, rest btw sets 2min

CLEAN PULL *full foot
4x1@90%, rest btw sets 2min

---

SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:

8+8+8 REAR DELT FLY + LATERAL DELT FLY + FRONT DELT FLY *DB/PLATE, taka-, sivu- ja etuolkapää vipunostot
8 OH SIT-UPS with STRAINGT LEGS *plate/barbell
15 WALL HANDSTAND SCAPULA PUSH UP

Rest as needed

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, 5x1@up to 75-80% sn-%, rest between sets 2min

CLEAN + JERK
2x2[1+1]@barbell, 4-5x[1+1]@up to 75-80% jerk-%, rest between sets 2min

---

PROGRAM 2

SPLIT JERK *rack/blocks
3x3@barbell, 6x1@80%, rest btw sets 2min

---

PROGRAM 1 & 2

DEFICIT SNATCH PULL *full foot + TRAP PULL
2-3x[2+1]@100% sn-%, rest btw sets 2min

---

KIURUVEDEN KISAAJAT:

SNATCH *nousu aloituspainoon
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), rest 2min

CLEAN + JERK *nousu aloituspainoon
2x2x[1+1]@barbell, 1x2x[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), rest 2min

FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min

---

SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

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

Rest as needed

Kyykky 2x92,5%

Etukyykky 6-8x3
-eli nousu ”kolmosilla” lähes max3-kuormaan

Vipunostot taakse 5x15

Maastaveto 1x90%

Suorinjaloin maastaveto 3x12 / jalka
-yhdellä jalalla

Etuheilautus 3x15
-sumo-asento

SitUps 5x10
-lisäpaino!!

2-3rounds:

10-15 snowangel
10-20 banded tricep