500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s
10 banded dead bugs

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Bench Press
every 2 min
4x3 @75% of 1rm
2x8 @55-60% of 1rm

For Time:
80 DU
40 Pull-ups
30 Deadlifts 85/60kg
20 Burpee Box Get Overs 120/100cm
10 HSPU
1K Row

Snatch

1 x 80%, 1 x 83%, 1 x 85%, 1 x 88%, 1 x 90%, 1 x 93%, 1 x 95%, 1 x HS

Clean & Jerk

1+1x80%, 1+1x83%, 1+1x85%, 1+1x88%, 1+1x90%, 1+1x93%, 1+1x95%, 1+1x HS

Back Squat

4 x 2 x 87%

Zombie Front Squat

5, 5, 5, 5, 5

Raising weights

SO 2,5min

LÄMMÖT SALIOHJELMAN MUKAAN!

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HIP SNATCH + SN BALANCE
3[2+2]@nousu 50% te-% pal 2min

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SNATCH
2x3@50%, 1x3@60%, 1x3@70%, 1x3@76%, 2x2@81%, 2x2@86%, 1x2@81%, 1x2@76%, 1x2@70%, 1x2@60%, 1x2@50% te-% pal 2min

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SN PUSH PRESS + OHS
2[3+3]@50%, 3+1@60%, 3+1@70%, 3+1@76%, 3+1@81%, 1+1@91% te-% pal 2min

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CLEAN PULL hitaalla laskulla
3@91%, 2x3@101%, 2x2@106% ty-% pal 2min

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OHEISET 3x
6-10 ABS ROLL-OUT, kevennä polvet lattiassa/kuminauha vyötäröllä
6-10 KULMASOUTU KB/DB

Every 2min. x7
1 Power clean + 2 Hang Power clean
* moderate weights

Snatch

1 x 80%, 3 x 1 x 85%, 1 x 80%

Snatch Pull

3 x 3 x 90%

Snatch Grip Push Press

3 x 3 x 90%

Good Morning

3 x 5 x 35% (% of back Squat)

3 Sets:
15 V-Ups
7 Box Jumps

3 rounds
10/8 cal bike or row
8 step ups
8 walking lunges

WOD
10 rounds for time
5 burpee box jumps
7 push ups
9 OH DB walking lunges 50/35

Accessory work
4 rounds for quality
20 barbell bicep curls
20 barbell strict press
20 barbell rows

6x2 Front Squat @80%
- Rest 2min

6x400m Run
- Rest 2:00 btw intervals