Back Squat

3 x 2 @ 80%

Snatch Comlex. Use Blocks ( Bokseja saa käyttää ja näissä harjoituksissa, vaimentamaan voi laittaa kumimattoa)

Barbell High Hang / Pocket Level

10 x ( 1+1+1) 40-60%

Snatch High Pull + Power Snatch + Squat Snatch

Ninja / No feet Snatch Singles

10 x 1 @ 60-80%

Echo sprints

12/10cal echo
15/12cal echo
18/15cal echo
21/18cal echo

Start E3MOM, Go fast not all out

RECOVERY



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

Zone 2 -sykealue on 60-70% maksimisykkeestä

EMOM 15 (5 rounds):
1: 30 DU
2: 15 WB 9/6kg
3: 10 T2B

EMOM 20 (5 rounds):
1: 40 DU
2: 15 T2B
3: 3 Wall Walks
4: Rest

4-5 supersets of:
8 Seal Rows
8/8 Bradford Presses
- Rest 2min btw sets

Clean + Squat Clean + Jerk

Build in 17 minutes Heavy Set OTD.

• start at empty barbell