Maastaveto 5x8x60-70%
-joka sarjan jälkeen: yhden käden kulmasoutu x 15 / käsi

Penkki käsipainoilla 5x8-15
-joka sarjan jälkeen: band-pull-aparts x 30

Bulgarian Split Squat 5x8-12 / jalka
-joka sarjan jälkeen: situps x 20

4x15 Alt. DB Bicep Curls
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4x15 DB Skull Crushers

• Rest 1-2min btw sets

A.1) Back squat
Find 1rm

B.1) Below knee hang snatch
From barbel to 2rm

C.1) Clean + Front squat +jerk
1+1+1
From barbel to max complex

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[4+8 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~55-65% jerks

3 x EMOM 6, with 2min Rest btw (22min)

EMOM 6:
Odd: 12/9cal AB
Even: 5 Power Cleans @50/35kg

• Rest 2min

EMOM 6:
Odd:
Even: 4 Power Cleans 60/42kg

• Rest 2min

EMOM 6:
Odd: 12/9cal AB
Even: 3 Power Cleans 70/50kg

• Goal is to go TnG with Cleans

SNATCH

Primer:

Snatch sets of 2
*Pause at shin, knee and catch. Build up to a moderate weight

Worksets:

Snatch sets of 2.
Pause at shin, knee & catch on the first snatch.
Climbing weight until you the posture starts collapsing

STRENGTH

Snatch pulls,
Build up to heavy, but controlled set of 2 snatch pulls.

Back squats,
Build up to a heavy set of 2 back squats with 3s pause at bottom.
Keep going until posture starts collapsing.

3 sets for time:
25 WB 6/4kg
15 WB 9/6kg
5 WB 13/9kg
- Rest 3min btw sets
- Try to go as big sets as possible

4 sets of 5 Front Squats
Set 1: @60%
Set 2: @70%
Sets 3-4: @75%
- Rest 2min btw sets

Jefferson Curl 3x10
-varovasti kuormaa

Sivutaivutus x20 / puoli
Kiertolankut x30 (15 / puoli)
Bulgarian Split Squat x20 / jalka
-3 kierrosta

Pystypunnerrus käsipainoilla vuorotahtiin 4x20-30 (10-15 / käsi)

Etukyykky 5x10x30%

RECOVERY

10-15:00 minutes of banded march.

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45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä