Morning: 45 min
WU for 10 min

1.Weightlifting
Warm up
A. Suggested snatch W/U
Main set
A. From blocks (knee) – power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
35 35 35 37,5 40

Evening: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. Clean and jerk – build to a heavy set of (2+1) for the day
Note. Performed as 2 cleans THEN 1 jerk. After completing the first clean, drop the bar and immediately reset for the clean & jerk.
25 35 45 50 > vasempaan olkapäähän sattui työnnöt :(

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)
A. Back squat, tempo free
A1. 2 x 6 @ 72.5-77.5%, rest 2 minutes before B1
A2. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B2
A3. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B3

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA), tempo free)
B1. 2 x 6, rest 1 minute before C1 2x6x5kg
B2. 2 x 5, rest 1 minute before C2 2x5x5kg
B3. 2 x 4, rest 1 minute before C3 2x4x5kg

C. Strict (deficit) HSPU
C1. 2 x 6, rest 2 minutes before A2 abmat + 10 kg plate x 5 / 15 kg plate x 6
C2. 2 x 5, rest 2 minutes before A3 abmat + 15 kg plate 2 x 5
C3. 2 x 4, rest 2 minutes before A1 abmat + 10 kg plate x 4 / 15 kg plate x 4

Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow