2min ON, 90s OFF x6
5 pull ups
10 push ups
12-15 wall balls @9/6kg
AMRAP Double Unders

PUSH PRESS 6/6
2 rounds of:
3-2-1
Every 2min

EMOM x 8-12

1) echo
2) 5 press + 5 front squat + 5 thruster
3) ski
4) 10-20 banded pull apart

• 20 minutes of snatches. Keep the lifts light and go for the perfect rep.
• 20 minutes for the perfect clean&jerk. Do not exceed 70% of 1 rm. Lots of reps as single lifts. Load should be light during the whole session.

Päivä 23

A.1) Muscle snatch + press In snatch 3×5+5

B.1) Snatch
60%/2 70%/2 80%/2 85%/2

C.1) Clean & Jerk
60%/2+1 70%/2+1 80%/2+1 85%/2+1

D.1) Front squat
60%/2 70%/2 80%/2 85%/2

E.1) Press 4×3

MODERATE WEEK 4/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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10 HAND SUPPORT 90/90 HIP SWITCH or 90/90 HIP SWITCH w/ HIP EXTENSION
10 DEADBUG PULLOVER w/ weight
20m 1-ARM OH LUNGE w/ LEG RAISE, KB/DB
6+6 HALF KNEELING WINDMILL to ELBOW w/ weight

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2x 5 1-ARM FRONT RACK ELBOW ROTATION

2x 3-POSITION SNATCH *floor + below knee + hip
2x 3 SN PUSH PRESS + 3 OHS + 3 PRESSING SN BALANCE
2x 3 SN DROP + 3 HEAVING SN BALANCE
2x 3 DIP DRIVE *sn grip btn + 3 SQUAT DOWN *foot work with bb btn + 3 [1+1] DIP DRIVE + DIP CATCH *sn balance

2x 3-POSITION CLEAN *floor + below knee + hip
2x 3 PUSH PRESS + 3+3 SPLIT JERK + 3 POWER JERK + 3 SQUAT JERK
3+3 STEPPING SPLIT JERK

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH BALANCE + OHS tai
SNATCH PUSH PRESS + OHS
4[3+3]@70% sn-% pal 2min

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SNATCH
4x2@80% pal 2min

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CLEAN + SPLIT JERK
4[1+1]@75-80% pal 2min

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CLEAN LIFT OFF + CLEAN PULL to HIP + CLEAN PULL
4[2+3+1]@68% jerk-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

15 T-BAR ROW
3x 5 GHD SIT UP + 10 RUSSIAN TWIST
10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
10 PULL UP

10min Row
EMOM10: 4-6 T2B
10min AB
EMOM10: 3-5 Strict HSPU / Kipping HSPU
10min SKI
EMOM10: 30 DU

2 x 2 @60% of 1RM clean & jerk
2 x 2 @65%
2 x 2 @70%

No tng, drop each rep.

2-3 rounds, rest as needed:
60s easy row
6-8 + 6-8 s.l. glute bridge
8-12 reverse grip Yates row

6 sets of Tempo Front Squat
Sets 1-2: 5 @65% Front Squat
Sets 3-4: 3 @70%
Sets 5-6: 1 @75%
- Tempo: 3sec down, pause @bottom
- Rest 2min btw sets