*use straps, punainen palamatto jalkojen alle

3×5@75-80%, jerk-%, rest 2-3min

3 sets:
10 Goblet Cyclist Squat
- Rest 2min btw sets

10x 2min ON 2min OFF

A) 5 leukaa 10 punnerrusta 15 Ilmakyykkyä
Amrap: Tuplat

B) 5 Tempausta kyykkyyn kevyt/keskiraskas
Amrap: Kalorit

4x6
*increase from last week
*RPE 8-9

-hang power clean+ ”almost” hang power clean +
hang squat clean

*try to maintain the feel of the bar. Goal is to pull only enough.
*build by feel
*2min rest

*ninja = no feet/jump

3-4× 2+2@62-68%, sn-%, rest 1,5-2min

Metcon
3 rounds at easy pace (zone 2 mainly)
3-4 min easy bike erg or jog
3+3 turkish get ups @12-16/16-24kg
3-4 min easy ski
5-10 strict toes to bars or knees to elbows
:15-25 copenhagen plank R/L

Accessory Work
3 sets
10 jefferson curls with 10kg
10 tempo barbell bicep curls with overhand grip (10/15kg)
10 standing tricep extension with single db (10/15kg)
rest 2 min bwn sets

Warm Up
3-5 minutes of speed ladder drills
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch with empty barbell as you like 5-10 minutes total time

Weightlifting
flat foot snatch
3x3 reps @35-50%
tempo snatch + snatch (pause on receiving position)
5x1+1reps @55-75%
rest 1.5-2.5 min bwn sets

rest few minutes and start clean&jerk training

power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
slow clean + squat clean +split jerk (pause on catch)
5x1+1+2reps @55-75%
rest 1.5-2.5 min bwn sets

Metcon (75-85% effort)
4-6 sets 1 min on / 1.5 min off
odd : 8-12 tng power snatch @42.5/30kg + amrap of bar facing burpees
even : 8-12 tng power clean&jerks @42.5/30kg + amrap of toes to bars
eli kaks tai kolme kertaa tee liikkeet!

Voima
E3MOM, 4rds
DL 6
Farmer carry w/1xKB 40-80m

Metcon
Tabata1
KB Swing
Tabata2
KB Goblet squat
Tabata3
Burpee/Updown

Deadlift

10-8-6-4-4-6-8-10

Go Every 2:30