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4x4 85% ykkösestä

Clean

30 Minutes to max out on the squat

clean. After reaching your max

do the following work sets.

Drop down to 90% and do 10 singles

Drop down to 80% and do 8 doubles

Drop down to 70% and do 6 triples

Rest enough between the sets!

21-15-9
POWER SNATCH
SDHP
PISTOLS

Deadlift
75% x 5
85% x 3
95% x 1

5 rounds
1min DB Deadlift
1 min push ups

16 min AMRAP

10 Thruster 45/30 kg
10 CTB
10 Clean & Jerk 45/30 kg
10 TTB

Snatch 1RM

4x1+2@75-80%

2 min test run, as far as you can e.g 550m

Workout:
Run "550m" to a time 2min24sec
Rest 1:30
8 rounds or until you cannot reach 550m in time.

If you did 8 rounds your rest for next week is
1min,
45sec,
30sec,
15sec.

20min time work up to heavy double