Front Squat
5-4-3-2-1 reps, buld to heavy single for the day
rest 1.5-2.5 min bwn sets
Pause Back Squat
3x3 reps @80-85% of 1rm front squat from today.
rest 1.5-2.5 min bwn sets

Put the heaviest front squat on result area. If feeling good take 1 extra front squat.

2 sets
9-6-3 reps of
Power Snatch @70-75% of 1rm snatch
Burpee box jump overs @50/60cm
rest 1:1 and repeat

TNG snatches to start on first round or just go fast singles. This is simulation on quarterfinal event.
Try to go pretty aggressive on movements, but remember safety and good technique. this is practise not competition event.
Goal is to get about same time on both sets so dont go too fast on first one.
Target sub 4-6 minutes, cap 8 min.
Score is total time of both workouts.

40 DU's / 40s. DU practice
10 weight on your back push up
10 wall balls
AHAFA

Front Squat with 3x2 s pause
1. pause @ 1/4 Squat
2. pause @1/2 squat
3. pause @ 3/4 squat

Blokki INT 1.
Takakyykky tangolla 3 sek stop (konsent.) 6 x 3

Ohjattu treeni - Ole paikalla klo 16

Eläintarha Athletic Field
+358 9 31087866
https://goo.gl/maps/NN4x6FAwE3JxPC3s8

• Walking lunges
• Push ups
• partner row

With barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 clean
rest 1 min bwn rounds
Then start to go up on weights for main parts
Clean&Jerk
3-3-2-2-1-1-1, build to heavy single. (choose to do 1-3 heavy singles)
rest 1-2 min bwn sets
then
3x2 reps @70-75% of todays heavy single (clean&jerk)
rest 1-2 min bwn sets
Put the heaviest clean&jerk on result area.

4 Rounds
7 Box step up bar on the back e/s 30-50kg
7 high box jumps
7 toe to bar

6 x 15m
Use weight that allows you to go hard and fast.
Rest as needed.

5 Rounds
Every beginning 45s
1)Dual kb clean 3
2)Dual kb front squat 3
3)Dual kb jerk 3

Every 90s x5
3 Dual Kb Clean + 3 fs + 3 jerk

Wod
10x 20s/10s
Burpee
Sumo high pull