Band Pulls + Banded Hip Activation
then 2-3 sets
15/12 calories of rowing
3 power snatch + 3 ohs , add weight
3 shuttle runs (1 run is 7.5+7.5m)
rest 1-2 min bwn set

Workout
5-4-3-2-1 reps of :
Squat snatch @65% of 1rm
10-8-6-4-2 reps of
shuttle runs
time target sub 8 minutes.

Weightlifting
2 sets for prep:
5 tall cleans, (joka toistolla aina alemmas ja niin että 4 ja 5 putoaa kyykkyyn)
3 split jerk or push jerk with pause on catch

Emom 4
1 clean&jerk@60%
rest 1 min
Emom 4
1 clean&jerk@65%
rest 1 min
Emom 4
1 clean&jerk@70%
rest 1 min
Emom 4
1 clean&jerk@75%

Accessory Work

Accessory Work
2-3 sets of:
30-50m Sandbag carrying (bear hug) @70/45kg
rest 15-30sec
6-12 sandbag bear hug squats @70/45kg
rest 15-30sec
2-3 rope climbs
rest 2-3 min