Back squat
4-4-3-3

(2-3reps in tank)

4x 2 snatch + 2 hang snatch ( 65-75% of 1rm)
3x 1 snatch + 1 hang snatch (75-83%)

OHS

4x3

(80-85% of 1 rm snatch)

10 rounds with partner YGIG
5 deadlifts 100kg’/75kg
14 push ups
22 DUs
400m row

Warm Up
- 200m Walk
- 300m jog
- 200m Walk
- 300m jog
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch

---

3 Rounds
- rest 4 min between rounds
- RPE 8.5

Run 500m
rest 01:15
Run 400m
rest 01:15
Run 300m

EMOM x 10
6min x 2 power snatch (50-60%)
4min x 1 power snatch (60-70%)

BE FAST, not too heavy !!!

Back squat

3-3-2-2

(Deload-viikon kyykyt, 3 sarjat suunnilleen samalla millä teit viime viikon 6 sarjat. 2 sarjat samalla kuin 4 sarjat.)

EMOM x 16-24 (4-6rounds)

1) echo (easy pace)
2) 5-10 ttb + 3-5 high box jump
3) echo (easy pace)
4) 5-10 hspu + 3-5 high box jump

(Pyri pitämään sykkeet hallinnassa, peissaa echo bikellä ja skaalaa gymnastis toistot riittävän helpoiksi. Keskiarvo sykkeet PK2 alueella.)

1) HS Against the wall 3x60s
2) Partner assisted Ring MU o r Ring Row Mu 4x4

• Hi-hang snatch + snatch balance 2+2 for 10 minutes. Keep the load light.
• EMOM 15 (1+1+1) for the following complex: hang snatch (above knee) + hang snatch (below the knee) + snatch. Start with an empty barbell.