A.1) Snatch high pull + dip snatch 2+1~10min

B.1) Snatch
60%×3 70%×3 80%×3 85×2 80%×3(×2)

C.1) Hang power clean below knee
60%×3 65%×3 70%×3(×2)

D.1) Power jerk
60%×3 65%×3 70%×3(×2)

E.1) Back squat w 1.rep pause
60%×3 70%×3 80%×3(×2) 85%×2(×2)

2lankun penkki 5x5 (40-50-60-70-80%), 90% x amrap

Penkki 3x8 (40-50-60%), 70% x amrap

Vipunostot eteen käsipainoilla 3x20-30 (10-15 / käsi)
- vuorotahtiin

Takaolkapääsoutu 5x30

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~75-80% jerks

AMRAP 40

Row Calories 3 Minutes
Rest 2 minutes
Bike Calories 3 Minutes
Rest 2 minutes

4 Rounds

Five times two, 6s down. 6010

Work up to 70-80% of 1RM snatch

Work up to 70-80% of 1RM snatch

A.1) Muscle snatch + tall snatch + Dip snatch
2+2+2 ~10min

B.1) Snatch
60%×2 70%×2 80%×2 85%×2(×2)

C.1) Power clean & power jerk 3+3
60%×1 65%×2 70%×2

D.1) Back squat w/1.rep pause atg
60%×4 70%×4(×2) 80%×4(×2)

E.1) Strict press
5×4

BACK SQUAT + 5 BOX JUMPS
2@up to 90% rest btw sets 2min

Warm Up
3 rounds
1 min run
10+10 single leg deadlifts
10+10 half kneeling press
6-12 reps each movement: scapula rolls+ kipping + hollow rocks

Strenght
Push Press 2x8 + 2x6reps@60-80% (sharp and balanced)
rest 1.5-2.5 min bwn sets
4-5 Supetsets for quality
KIP C2B OR PULL UPS X 6-12 + Deficit Kip HSPU x6-8 reps, make last set the hardest.
rest 1.5-2.5 min bwn sets

Metcon
1600m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
rest 1.5 min
3x400m run@2km pr pace (mun vauhti 17-18.5km/h assault runnerilla)
rest 45 sec bwn sets

Accessory Work
3-4x8-12 Hardened ring rows
3-4x8-10 french triceps with barbell on bench
3-4x15-25s copenhagen plank hold R/L
rest as needed