4 Rounds FOR TIME:
20 WB 7/9kg
20 KB Swing
20 KB Front Squat
20 C & J
.
@ 1x16/24kg KB
TC: 18 min

EMOM 10
3 Squat Snatch (TNG)
Min 1-4: 60-65%
Min 5-7: 65-70%
Min 8-10: 70-75%

5 x 3 V.1-2
3min lepo sarjojen välissä.

In 20min:
Build up to days heavy jerk double

4 rnds, 20s. each, 10s. rest b/w
HS hold face to wall
Hollow Rock
Box Jump

**
Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.
**

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

---

Clean & Jerk off the blocks
4 reps each set, perform 1 clean, then 1 jerk and repeat.
Set 1) 70%
Set 2) 75%
Set 3) 75%
Set 4) 77.5%

5x4 (80%)

40-60min Hr 60-65%

5min walk

Jog 2-3min ON/1min Off

3 Rounds:
30s/30s Couch stretch
5/5 Perfect stretch
5/5 Deep squat rotation
5 Squat to hamstring

13 min row
13 min ski
13 min bike

HR @ 65%

1.
Squat snatch:
3x8

2.
Power clean + Push jerk:
3x8

3.
Hang Squat cleans:
3x8

• Build to a heavy set.
• Rest 3min. Btw sets.

In 20 min:
Build to days heavy 1+1/4 back squat