A) Snatch - heavy singles

Build up to a heavy snatch single in 15 minutes.

B) Clean and Jerk - heavy singles

Build up to a heavy clean and jerk single in 15 minutes.

C) Back squats, 4 x 5 @ 68%

D) Accessory (optional)

3-4 Rounds of:
5-10 Muscle snatches from squat
5-10 Snatch grip sorts press
10 “Lu raises” - light
15 Weighted hip extension on GHD

OR

4 Rounds for time:
4 Power snatches
8 Clean and jerks
16 GHD Sit-ups
32 Wallball shots

*Use weight that is 50-60% of 1RM snatch

Weighted Strict Ring Dips

5-9 Unbroken : 3-2-2-2-2
10 + Unbroken : 4-4-4-3-2

• build in weight each set

3x5 vertical hanging ring row

If 5 per set is easy, scale up to 8-10 reps. If 5 is a struggle step back until 5 reps is manageable.

12min ajan:

8+8 Askelkyykkyä Kp/Kkt käsissä
8+8 Boxille nousua painot euräkissä
5-8 Tempo-etukyykkyä tangolla

3min tauko

12min ajan:

3-5 Negatiivista leukaa
5-8 Rengasdippiä
8 Penkkipunnerusta, lattialta

Loppujähy:
Seinäistunta tabata

Back Squat

2 x 3 x 90 - 100%

Pausing Clean Deadlift

3 x 3 x 95-100% og Clean ( 3 sec. pause on mid tight )

Power clean + Hang Squat Clean

5 x (1+1) x 75 - 80% of C&J

Clean High Pulls

5 x 5 x Light Weight

1:00 + 1:00 KB calf Smash
1:00 Knuckle Drags
1:00 + 1:00 Banded Hip Flexors stretch
1:00 Wrist Stretch
1:00 + 1:00 Banded Lat Stretch

For Calories:
20 x 30s ON / 30s OFF