Find 1rm Deadlift

Snatch: Warmup
3 Hi pull
3 muscle snatch
3 Oh-squats
3 Power snatch + oh Squats
3 Snatch Balance
3 Hang Snatch
3 Snatch

Technique/Speed
Power Snatch + Snatch Balance + Overhead Squats
3 x 1 + 2 + 3
*Balancessa ja overhead squatissa pause alhaalla

6-8 Sets
1 Hang Snatch (below knee) + 1 Squat snatch

Aloita 65% ja nosta joka setillä painoa jos kulkee hyvin. Kun tulee failure vaihda vain yhteen Squat snatchiin ja jos tulee failure ennen vikaa settiä niin nostot oli siinä.

Back Squats
1 x 8 (65%)
1 x 6 (70%)
2 x 4 ( 75-80%)

Accessory:
15 Reversehyper (ghd)
10-12 Chinese side flyes (levypainot)
20-30s Vastakäsi - jalka lankku

Warmup:
3min Rower + 3min Echo Bike (nenähengitys)
2min Rower + 2min Echo bike kovempaa (nenähengitys)
1 + 1min Normaali (75% teholla)

Warmup2:
Emom 9
A: 100m Row + 3-4 Toes to bar
B: 6 Wall Ball + 3 Devil press 2 x 15/12.5-10
C: 6 Pull ups - Jumping pull ups/ 3 Hspu - 3 Pike Push ups

4min Amrap
12 Wall Ball (unbroken)
6 Toes to Bar
3 Devilpress 2 x 22,5/15kg

Rest 3:00

4min Amrap
20 cal Row
20 Cal Echo Bike

Rest 3:00

4min Amrap
12 Wall Ball (unbroken)
6 C2B/Pull Ups/ Jumping pull ups
3 Devilpress 2 x 22,5/15kg

Rest 3:00

4min Amrap
15 Cal Row
15 Cal Echo Bike

Rest 3:00

4min Amrap
12 Wall Ball (unbroken)
6 Kipping Hspu / Pike push ups (standing/box)
3 Devilpress 2 x 22,5/15kg

5-10min cool down

Warmup:
3 Hi pull + 3 Muscle clean
3 Power clean + 3 Front squat
2 Hang clean + 2 Front Squat
2 Squat Clean
3 Shoulder press + 3 Push Press
3 Push Jerk + 3 Split Jerk
2 + 2 + 2 + 2
1 + 1 + 1 + 1

Strenght:
4 Push Press + 1 Push Jerk 60-70%
3 Push Press + 2 Push Jerk 70-75%
1 Push Press + 4 Push Jerk 75-80%

Front Squat
4 x 6 (60-70%)

Rest 1:30-2:00