10-8-6-4-2-1
Goblet Squat
Deadlift
Press
Increase weight in every round

Kettlebell ‘DT’
Five rounds:
12 Deadlift
9 Hang Clean
6 Push Jerk

TC: 8’

@double 24/16

E2MOM x5:
3 power clean
3 front squat
3 jerk

Target: work 30-45s per round.

Back squat 6 RM, then 3x4 reps @ same weight

3 rounds, each round for time:
20 STOH 35/25kg
15 T2B
10 HSPU
15 T2B
20 STOH 35/25kg
- Rest 3 mins btw rounds

3 rounds for quality of:
10 Dumbbell Lateral Raises, pick load
10 L/10 R Single Arm Dumbbell High-pulls, pick load
6 L/6 R Dumbbell Bulgarian Split Squats, pick load
Bulgarian Split Squat Hold, L 30 secs/R 30 secs

5:00 easy pace Bike, Row, Jog etc
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 x 3

clean high pull off the blocks
-use straps
- rest as needed
- start at 100% of clean 1 rm

Lepo ja kehonhuolto, syö hyvin ja lataile akkuja.

5x5 - RIR 1-2 on last sets.

Sets E3MOM.

WEEK 2/6

WARM UP 15-20min

Keskiviikon saliohjelman + snatch technique

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DROP SNATCH
4x3@BB pal 2min

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SNATCH PULL to POWER POSITION
4x3@up to 70% bw-% pal 2min *(bw 50% = 1 RM SN)

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HIT & HIGH PULL *full foot (sn contact drill)
3x3[3+1]@BB pal 2min

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SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-5[1+3]@BB / RPE8 *2 quality reps reverse pal 2min