120 min
WU for 10 min

1.Weightlifting
Jyrkin kanssa nostelua
A. Split jerk, 1/2 split
3x25 3x25 3x30 2x35 2x35
B. Clean & jerk straight from ground
2x35 2x35 2x40 2x40

B. SPP Snatch – complete as many reps as possible in 20 minutes of:
10 snatches @ 60% - 32.5
Rest 1 minute
10 snatches @ 70% - 37.5
Rest 1 minute
10 snatches @ 75% - 42.5
Rest 1 minute
10 snatches @ 80% - 45
Rest 1 minute
Max rep snatches @ 85% - 47.5
Note. This is anyhow (muscle / power / squat clean all acceptable). Use the rest period to load the barbell to next weight

Result: 7 reps @ 47.5 kg (previous result 9 reps) - many fails today, lifts felt heavier than usual

2.Strength

A. Front squat – 5 x 4 @ 80-85%, rest 3 – 5 minutes between sets.

B. Alternate (changed)
B1. Stationary dips - 12 / 10 / 8 / 6
B2. GHD hip extension - 4 x 10