Total 120 min
3 sets of: 5 HSPU, 10 T2B, 5 OHS, 10 box jump
Skillwork: 5-10 min HS/HSW practice

A.
Three sets of:
Jerk Balance x 3 reps 25 30 35
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%
35 37.5 40 42.5
Focus here is on PERFECT mechanics.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift based on 95 kg 1 RM
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60% 57.5 kg
Reset the barbell every time on the floor…do not perform these touch and go.

D.
Five sets for max reps in 3 minutes of: > not done
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

Preparation for Karjalan Kovin:

Take 20 min to build to a heavy snatch, and then...

Karjalan Kovin karsinta modified:

Osa 1: In 3 minutes, 25 bar facing burpee + 5 C2B
Osa 2: 5 min to establish 1 RM snatch
37.5 ei 37.5 40 42.5
Osa 3: For time:
Complete rounds of 2 and 4:
Hang power clean 40 kg
Front squat 40 kg
HSPU abmat + 10 kg plates
Result: 5.06

D.
Two sets of: 500 m row
Rest 3 min between sets.
Results:
1.57.0
1.54.9