Level 1.
For time:
21-15-9 Thruster @42,5/30kg
Pull up

Level 2.
21-15-9 Thruster @35/25kg
15-12-9 pull up

Level 3.
21-15-9 Thruster @30/20kg
Jumping pull up

Rpe 4.5

TC 8min

Klassikko bench mark. Franin idea on olla kovalla intensiteetillä tehtävä treeni mikä mittaa voimaa, kapasiteettia, taitoa ja kestävyyttä. Jos on aikaa niin treenin voi tehdä kahdessa lähdössä.

"DT"

For time

5 rounds
12 Deadlift 70/50 kg
9 Hang power clean 70/50 kg
6 Push jerk 70/50 kg

Clean Pulls 5x3
Heavier than clean 1rm
Shrug at top 🔝

4x10 Push Press
70% and same weight across the sets.

5x5 Snatch balance
5x3 snatch sotts Press

Use rack for snatch balance. This is going to be difficult for a lot of you. We will start to introduce more of these in the next cycle. The barbell is going to be enough for many of you.

Back Squat
4x5 @ 80% (all sets at the same weight)

Snatch, full squat snatch
70% X 3
70% X 3
75% X 3
80% X 3
80% X 3

4x3 Pause Front Squat.
All sets at 80%

3 secs at the bottom of each rep and no bounce.

Your front squat max might be unknown, you can use 85% of your max back Squat as your 1RM.

Hang Squat clean
70% X 3
75% X 3
75% X 3
80% X 3
80% X 3

Use you max Squat clean. Ask coaches if your not sure.

Clean grip deadlift.
5x10 @70%

Reset at the bottom on each rep. No need to shrug, use overhand grip.
Really important the hips stay low and chest opens, think about pushing through the floor with the feet.

Please use 80-90% of your best deadlift. That will be a good clean deadlift 1RM to work off.