3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Strickt chest to bar
6x every 90s. 5 reps

Voima
E3MOM, 3 rounds
box step up 10+10
-ensin 10 yhdellä
jalalla ja heti perään
toisella

WOD
4 rounds 35s work/25s rest
single arm kb swing alt.
Kb DL+bicep curl+press
KB snatch alt.
Up down

4 rounds for quality
8+8 box step down
12 banded russian KBS
10m KB walking lunge
- use as heavy weight as form allows
this is for quality so take your time to rest

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

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Tempo FRONT SQUAT
4x3 rest 2min
5-3-X-2
@ 75% of 1RM

On the 6:00 x 6 rounds:⁠
20 deadlifts 50/30 kg
1 200/1 000 m bike
3 rope climbs

RECOVERY

10-15:00 minutes of banded march.

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45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

Every 4min for 16min
1 power clean + front squat
rest 30sec
1 squat clean + front squat
rest 30sec
1 squat clean + split jerk

Handstand walk drill

Vauhtipunnerrrus Max1
-eli ykkösillä päätyyn asti, ei kuitenkaan fail!!

Pystypunnerrus 3x1xMax3
-eli viime viikon kuormalla 3x1

Etuheilautus kahvakuulalla 3x15 / käsi
-yhdellä kädellä

Jalkanostot maaten 5x8-15
-lisäpaino (kumppari tai kässäri)