5 x 2 Pauce front squat

-leave one rep in the tank
-rest 4 minutes between sets

Max effort box squat
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!

Work up to a heavy complex of
Clean High Pull+ Hang Power Clean+ Jerk

then

1min Max reps Clean & Jerk @60% of the complex.

Weighted Pull Ups

4-3-2-1@ Moderate
1-1-1, AHAP

SendOff 3:30

6x 3/1 snatch high pull + power snatch 80%
All sets the same
So 3 high pulls and 1 power snatch is 1 set.

Stamina Squatting (week 1)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

Huom: pysy prosenteissa. Ekat viikot tuntuu suht kevyiltä mut trust me winter is coming

EMOM 20
Every minute perform snatch + hang snatch
-squat snatch
- you can adjust the weight, use 60-80% of 1RM. No more than 80%.
-beginners can do 3-5 power snatches with light load.

5 x 1 tempaus taskusta + 1 tempaus riipusta + 1 tempaus, maltillinen paino

EMOM 15

1 minute : HSPU / Ring Push Ups
2 minute : Double Unders
3 minute : Medball Clean

Omatoimi:

Onko tänään sinun ensimmäiset käsilläseisonta punnerukset?

EMOM 15

1 minute : Kipping Pull Ups / Chest to Bar Pull ups
2 minute : 12/9 Cal. Row
3 minute : Dumbbell Snatch

Omatoimi:

Ketjuta leuat. Esim 2 x 2 leukaa.
Tempaukset harjoittele käsipainon vaihtoa kädestä toiseen ilmassa.