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

Power Snatch - Snatch - OHS, 7 sets.

Snatch Press + OHS (5+2) four sets.

Bench press 5 3 +1. Last set max reps

3 rounds, rest as needed:

Plank Hold 1min (or variations)
15 Hollow Rock