Ilta: 120 min
WU for 15 min

1.Weightlifting
Competition prep for 6.12.2016
A. Snatch
25 30 35 40 45 47.5 50 52.5
B. Clean & jerk - straight from ground
3x25 3x30 2x35 40 45
C. Clean & jerk
45 50 55

2.Strength / TTP Strength 3.12.2016
A. Rotate through
A1. Back squat (rest 1-2 minutes before A2)
1 x 8 @ 72.5-77.5%
1 x 6 @ 77.5-82.5%
1 x 4 @ 82-86%
1 x 6 @ heavier than first set of 6
A2. Weighted strict dip / stationary / no weight / 10, 9, 8, 7