2×3@barbell, 3×1@70%, sn-%, rest btw sets 2min

Find your 10RM

Then 10x @95%
Then 10x 90%

Warm Up
3-5 min of cardio machine work as overall warm up for body
then some mobility for few minutes
then barbell warm up of your choise 10 minutes (both movements)

Weightlifting
3x Flat Foot Snatch + 3 ohs@light weight
5x Slow Power Snatch + Slow snatch + Snatch @moderate to mod/heavyish
3x Power Clean + Push Press + Squat Clean + Split Jerk @light to mod weight
5x Power Clean + Squat Clean + Push Jerk + Split Jerk@moderate to mod/heavyish

Voima
E3MOM, 5 rounds
Deadlift x2
nouseva paino

WOD
8min amrap
10 KB swing
10 worm push up
10 air squat
20m säkin kantaminen

9-rep max deadlift

6x2 power snatch
-2min rest
-build to heavy

Back squat

10-10-10

E3MOM / 2-3 rep in tank

Deadlift

5-5-3-3-2-2-2

Go every 3:00

Front Squat

5 x 3 @ moderate / heavy

Go Every 2:30

4 x 3:00 on / 1:30 off, alt. between a & b:
a) 27 DU / AMRAP 30s DU
3 squat snatch

b) 9 T2B
3 squat snatch

Rx: 60 / 40 / ~80 of top cycling weight (today's part 1)

Pyri tekemään tempaukset tng tekniikan salliessa. RPE 8 eli hyytymistä ei pitäisi tapahtua oikeastaan missään liikkeessä - alusta asti siis fiksulla temmolla liikkeelle.