Back rack walking lunge

3 x 10 steps @ RPE 8, rest 2:30 b/t sets

Alternate A1/A2

A1. Bench press – 4 x 5-7 @ 80+%1RM, rest 1:00 before A2

A2. Standing single arm DB row w/ rotation – 3 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before A1

Power snatch + Deep power snatch + Snatch

6 to 8 x 1+1+1 @ 60+%, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular snatch

Muscle snatch + Snatch balance

5 x 1+2 @ 50+%, go 1:00-1:30

Kotijumppa, kevyempi versio pienemmillä toistoilla

21-18–15-12-9-6-3 KB swing and Situp

EMOM 9 Work 0:40 / Rest 0:20

1) Wallsit
2) Box Step-Overs
3) Sit-Ups

Box Jumps

5 x 2, use box and plates. As High As Possible

Go Every 2:00

Weighted Box Step-Ups

8-8-6-6-4-4, use KB´S or DB´S

Go every 2:30

accessory:

EMOMx9 (3 rounds)
40s work, 20s rest
1) ghd reverse hyper
2) banded laying hamstring curl
3) db lateral raises