2 rounds
1:30 cardio
10+10 banded lateral side steps
10 banded air squats
10 banded hip bridges
10 alt leg v-ups
5 hang power snatch with barbell
5 front squats with barbell

Back Squat 5x3 reps @70-90% of 1rm. (use max 20 minutes for squats)
rest 2 min bwn.
Try to add +5% to each set.

3 rounds
min 1 - Power cleans x 5-7 reps (you can do tng)
min 2 - Front squats x 5-7 reps
min 3 - Squat cleans x 5-7 reps
min 4 and 5 - rest
Work weight about 50-70% of 1 rm clean. Start with the weight that you dont have to take the weights down. Best would be that you are able to increase weight a bit on each round.

Every 1 min 20s for 3 times
2 squat snatch @ 68-73-78%
(3% more on each weight compared last weeks weights)

5-4-3-2-1 reps of Tempo Front squat. Start @50% of 1rm.
Tempo is 51x2
5sec down, 1sec at bottom, explode up, 2 sec before starting new rep.
rest 2-2,5 min after each set. (perfect squats/control of weight)
Time limit 20minutes for squats including warm up sets.

Every 2 min for 10 minutes (5sets)
5 power snatches @65-70% of 1 rm snatch.

Hietsu / Sörkkä run

remaining time in pairs YGIG a) + b)

a)
Row

b)
4 TGU
10 Romanian deadlift
15+15m OH Carry
10 Goblet Squat

with 1 x KB (light weight)

5 x 5 narrow grip bench press

• 3 sec count on the way down, 1 sec pause on the bottom
• leave two reps in the tank
• rest 3 min btw sets

20x1 Power Clean

Go every 30sec, start at about 65% and add every 2-3rd lift if it feels OK

15min

7 kp tempaus
15m askelkyykkykävely kp eturäkissä
30 vatsakierto kp.lla