120 min

1.Weightlifting
A. Snatch – (12 to 15) x 1 @ 65-90%, EMOM.

2.Jonin HSPU-ohjelma, week 9 #1
A. 7 x 5 kipping HSPU, 3 sec down, deficit 5 kg plates, rest 1-2 min between sets
5 5 5 5 4 5 / 5 last set no deficit

B. 4 rounds as supersets, rest 2 min between sets
B1. Push up - AMAP - 3-5
15 13 11 10
B2. Legless rope climb + rope climb
4*1 all the way up

3.Strength
A. Back Squat – 4 x 5 @ 90% 5RM, rest 3-5 minutes between sets > scaled weight
4*8*75 kg