Ilta: 120 min

1.Skill
A. HSW practice for 15 min - PR 8 steps

2.Jacked gymnastics
Bar Muscle-up Skill Work
- 3 x 8 kip swings
- 2 x 1 high pull
- 2 x 1 hips to bar
- BMU 4 x 2 + 2 x 3 = 14 reps

3.Weightlifting
A. Snatch – 9 x (1.1.) @ 65-85%1RM Snatch, go every E90s. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 85%.

B. Snatch balance w/ 3 sec pause @ bottom – 3 x 3 @ 70-100% 1RM snatch, rest 2m between rounds.
35 35 35 kg

4.Strength
A1. Quads machine 12x25 2x12x27.5 kg
A2. Hamstring machine 10x7.5 2x8x7.5 kg