3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches
– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Warm Up
2 rounds
2 min cardio machine
10+10m karhukävely eteen/taaksepäin hallitusti
5/5 single leg RDL + Clean + Press (tasapaino liike) + 10 goblet squats
8 box step ups + 4-6 box jump, step down

Strenght
Deadlift 15-12-9-6-6-6 reps, building in weights
rest 1.5-2.5 min bwn sets

Metcon
Emom 20-28
1) 40 sec of cardio machine
2) 5-7 burpee box jump/step overs @50-60cm (max 40sec)
3) 40s jump rope
4) 10-14 kb swings

Syklin kolmas viikko ennen kevennystä

Hspu & valinnainen kippi liike (ttb,leuka,c2b,mu) + loppuun tupla hyppyjä🤸🏼‍♀️💫💫

*split both side 3+3 *rack/blocks
3x[3+3]@80% of last week RPE10, rest btw sets 3-4min

5 Rounds For Time:

10 Bar Over Burpee
10 WallBall 20/14
10 Toes to Ring/Bar
10 Pull Up

Weight Vest 9/6 kg

Timecap 20min

2-3 rounds:

10-15 banded pull apart
40-60m s.a farmer carry
40-60s kb fr hold

For time:

• 15-ft. rope climb, 30 ascents

*split both side 3+3 *rack/blocks
3+3@up to RPE9 *could do 1-2 more reps, then DROP SETS 3x[3+3]@-10%
*target load of max ~74%, rest btw sets 3-4min

yhden käden kulmasoutu 4 x 8