1a) Banded Pulldowns: 3 x 20. No rest.
1b) Seated Cleans: 3 x 15. No rest.
1c) Russian Twists: 3 x 30. Rest 60s.

20 reps for time of:
BB Squat Snatch (80% 1RM)

rive
1x2@83%
1@86%
1@89%
1x2@85%
1@88%
1@91%
1x2@87%
1@90%
1@93%

Työntöveto lattiasta + lähes lattiasta
1+2@85%
1+2@90%
1+2@95%

Etukyykky kulmaan + etukyykky
2+1@70% x 2
2+1@75% x 2

Kyykysta boksille 5x5

Front squat
Heavy Set at Each:
5-4-3-2-1
Complete each set on the 3:00

Power Jerk + Split Jerk, 2 PJ+1SJ, 7 sets.

Power Clean - Clean - Jerk, 7 sets.

Maksimi kipit heti jokaisien cleanien jälkeen

"1 round

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

1 round

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5 """

"3 position snatch

3 x 60%
3 x 65%
2 x 70%"

Shoulder Circuit #2: 3 x 10-15 each. Rest 60s.

• Lateral Raise + Front Raise + Cuban Press

1a) Tempaus 4x3x60%
1b) OHS 4x5x60%
2) T2B 3x10
3) WOD
4) 20-30min PK+venyttely