*nousu tuplana - työnnä toisella toisin päin

2×2× 1+1@barbell, 1×2× 1+1@up to 70-75%, jerk-% rest 2min

For 4 sets:
In 3 mins do:
60 Double Unders/ 100 single under
then in the remaining time, AMRAP of:
2 Wall Walks
6 Pull-ups kipping
12 Alternating Dumbbell Hang Cl & Jerk, 22.5/15 kg

Rest 2 mins between each set.

3 sets of 5

*clean grip *tehdään kyykkyyn, jos ahistaa paikkoja niin sitten raakana vastaanotto

2×2@barbell, 2@up to 70-75%, sn-%, rest btw sets 2min

MODERATE-HEAVY WEEK 13/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× FLOOR LYING PLATE PULLOVER *pidä alaselkä koko liikkeenajan lattiassa

10×/side CLAMSHELL SIDE PLANK HIP THRUST

10×/side ALT TALL KNEELING DB/PLATE HALO

5×/side SINGLE DB/PLATE SUMO RDL

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Floor Lying Plate Pull Over

video: Clamshell Side Plank Hip Thrust 2:23

video: Tall Kneeling Dumbbell/Plate Halo

video: Single Dumbbell/Plate Sumo Romanian Deadlift

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SNATCH HIGH PULL + NINJA POWER SNATCH + NINJA SNATCH
*ninja = no feet/jump
2-3× 2+2+2@barbell - 50%, sn-%, rest 2min

SNATCH
2×3@barbell, 3@up to 70-75%, sn-%, rest 2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@50%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
6×3@75%, 3+ reps@75% 2-3 reps left for final set, *goal in theory ~7-8 reps, pp-%, rest 2-3min

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CLEAN PULL *use straps
3×3@80-90%, jerk-%, rest 2-3min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5+5× DB SQUAT JUMP + SQUAT JUMP *kyykkyhyppy ensin kuormalla ja heti perään ilman kuormaa

5× PRESSING SNATCH BALANCE with HANGING WEIGTH *barbell+banded

5×/side SINGLE LEG GOOD MORNING *barbell btn

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video: DB SQUAT JUMP

video: PRESSING SNATCH BALANCE

video: SINGLE LEG GOOD MORNING

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KEHONHUOLTOA!

3 STOH
Find 3 Rep Heavy of the Day

12min Time Cap

AMRAP 7

Box Step-Ups 24"/20"

2 Rounds:

AMRAP 7

Row 750/750m
KB Sumo High Pulls, 15 Reps 24/16kg
KB Squats, 30 Reps 24/16kg

Rest 3:00

AMRAP 7

Bike 1500/1400m
30 Box Step-Overs 24/20"
20 Burpees

Rest 3:00

Maastaveto 3x5x70%

Sjmv 15-12-10-8
-nousevat kuormat
-kantapäät yhdessä

SumoHighPull 3x10

AMRAP 15 min

10 Floor Bench 20/40 kg
10 V-ups
10 Goblet squat 10/15 kg
10 DB Snatch 10/15 kg