Aamu: 120 min

1.Weightlifting
A. Hang snatch (knee) – (12 to 15) x 2 @ 65+%, go every 60-90 seconds.
35 35 - / 37.5 40 40 / 42,5 42,5 45 / 45 47,5 -

B. Power clean w/ pause @ receiving position – Build to a heavy double (H2) for the day, in no more than 15 minutes THEN do 10 reps for time @ 85% H2
Heavy double: 57.5 kg
10 reps @ 50 kg in 52 seconds

2.Strength
A. Back Squat – 5 x 4 @ 83-85%, rest 3-5 minutes between sets

Ilta: 90 min

3.Jonin HSPU-ohjelma, week 5, # 2
A. 4 x 6-10 strict HSPU 2 abmat, 1,5 min rest between sets
4*10 reps

B. 4 rounds as supersets:
B1. Single arm DB row, 10 reps/side
35 40 40 40 lbs
B2. Triceps extension w/band, 15 reps
Black / purple band

4.Conditioning
A. 8 x (2 minutes work : 2 minutes recovery), Alternate A1 & A2
A1. AMRAP
5 Power cleans @ 60/40kg (135/95lbs) > 35 kg
5 Chest to bar pull ups
5 Bar facing burpees
Results:
1+8
1+11
1+11
1+10 reps

A2. AMRAP
8 DB snatches @ 30/20kg (65/45lbs) > 30 lbs
8 Box jump overs, 24/20″
8 Toes to bars
Results:
1+16
1+16
1+17
1+22 reps

5.Cool down
A. 10 minutes on AB/row or similar, HR < 140