Viikko 45 (3/5)
Treeni 1
Warm Up
2-3 min air bike/row
5+5 squat strech
5 wall squat (pause 3s)
10 band pulls + 10 banded pass through
20 glute bridges
then 2x with barbell
3 snatch pull + 3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
2x Muscle snatch + power snatch + snatch @35-50%
2x Power snatch + HANG snatch + snatch @60-70%
Squat Snatch
1@80% , rest 20s 1@80%, rest 30s, 1@80%
1@83%, rest 30s, 1@83%, rest 45s, 1@83%
1@85%, rest 45s, 1@85%
1@88%, rest 60s, 1@88%
rest 1.5-2.5 min bwn "sets"

Metcon
Prep x 2 round
2 power cleans + 4 push ups + 6 air squats
then

3 times 3 min on / 1 min off
CHiEF
3 power cleans @42.5/60kg
6 push ups
9 air squats