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

AMRAP 6
6 power clean @60/40kg
9/6cal bike

-rest 2min

AMRAP 6
6 db shoulder to oh @2x22/14kg
9/6cal bike

-rest 2min

AMRAP 6
6 pull up
9/6cal cal bike

PUSH PRESS 5/6
2 rounds of:
3-2-1
Every 2min

In 20min,
Build up to days heavy snatch complex of:
Snatch Pull + Low Hang Snatch Pull + Pause Squat Snatch
- TnG lifts, don't let go of the barbell
- Pause at the bottom of the Snatch

MODERATE WEEK 3/15

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

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5-8+5 QUADRUPED SQUATING TO COUNTERBALANCE SQUAT + same w/ KB, DB
6+6 PRESS FROM SPLIT *jerk grip
10 HIGH PLANK + HIGH SIDE PLANK w/ THORACIC ROTATION
15 BACK EXTENSION w/ STRAIGHT ARM I-Y-T RAISE *kädet ulkokierrossa peukku kohti kattoa, (I-asento) suoraan pään vieressä 5x nosto jne.

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2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT CLEAN + CLEAN BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance + 3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell + 3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER CLEAN the barbell is in the power position

2x 3-POSITION POWER CLEAN + 3 POWER JERK + 3+3 SPLIT JERK floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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POWER CLEAN FROM POWER POSITION + PUSH PRESS
4[1+2]@70% push press-% pal 2min

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POWER JERK
4x3@70% power jerk-% pal 2min

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POWER CLEAN + CLEAN BELOW KNEE + FRONT SQUAT + SPLIT JERK
4[1+1+1+2]@61% jerk-% pal 2min

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LUNGE
5[4+4]@56-60% jerk-% pal 2min

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DEAD BACK SQUAT (~90° - ~80°)
6x1@60% *rest for 30 sec between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

40 sec PLANK w/ WEIGHT
8+8@up to 23% sp-% HALF KNEELING ARNOLD PRESS w/ DB
15-25 1-ARM TRICEPS PUSHDOWN, BANDED

Complete as many rounds as possible in 10 minutes of:

• 12 dumbbell deadlifts
• 9 dumbbell hang squat cleans
• 6 dumbbell push jerks
  

Partner workout
; You Go I Go
4x 10min AMRAP / 2 min REST

A)
10 Ring dips

4 Rope

40m Bear hug D-ball / sandbag carry

12 D-ball / sandbag squat

B) 
10 cluster 40/60kg 

20 cal Row

20 T2B

12 Heavy WB

C) 
10 Ring pull up/ 6 Ring mu 

20 Hspu 

20 KB swing 24/32kg 

12 Pistol squats

D) 
30 GHD sit ups

20 Box jump over

20m HS walk

12 oh Lunges (heavy)