Hang squat clean
EMOM x 10
5x2 hang squat clean (60-65%)
5x1 hang squat clean (65-75%)

3 position snatch (below knee, above knee, high hang) @ 65-80 %

Every 5min, 4 rounds
Ergo 25-40cal
10-15 thruster
* -lepoa pitäisi jäädä 1-2min*

Assault bike intervals:
10 rounds IGYG (5 each):
30s at RPE5, 30s at RPE3

————Rest 3min————

12 rounds IGYG (6 each)
30s at RPE8, 30s at RPE1-2)

Partner Workout
For time :

Partner A : 60/50 cal row
Partner B : 15-12-9
Dumbell squat @2x22,5/15kg
Double Dumbell hang clean

Switch when both partners are done!
2 rounds each person!

3 mins rest

Partner A : 60/50 max cal row
Partner B : 15-12-9
Alt Dumbell Snatch @22,5/15kg
Single arm dumbell thruster

Switch when both partners are done!
2 rounds each person!

Total timecap : 35 mins

5 sets of 3 Tempo Back Squats 33X1
Sets 1-2: @55% 1RM Back Squat
Sets 3-4: @60%
Set 5: @65%
- Rest 2-3min btw sets

HEAVY WEEK 7/9

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WARM UP sama saliohjelman kanssa

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SNATCH BALANCE + OHS
3[1+1]@working up to maximum, sn-%, rest between sets 2min

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SNATCH
2x3@barbell, 3x1@up to 67%, rest between sets 2min

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CLEAN + JERK
3[1+1]@up to 71% jerk-%, rest between sets 2min

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FLOATING SNATCH PULL *full foot
3x1@110% sn-%, rest between sets 2min

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DEFICIT CLEAN PULL *full foot
2-3x2@105% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

3 rounds:

8-10 BACK EXTENSION
12 HANGING LEG/KNEE RAISES
6 BOX JUMP

Rest as needed

3 rounds for time:
20cal Ski
20 KBS (US) 24/16kg
20 Push-ups

Every 2:30 x 4:
20 DU
5 HSPU
3 BMU

Rx´d
For time:
40cal row
40 ttb

Scaled
For time:
35cal row
25 ttb

Target under 5min, Time cap 7min