hang power snatch 5x3
squat snatch+hang squat snatch 5sets
Back squat 5x3

Etukyykkyladder

2-2-4-4-6-6-8-8-6-6-4-4-2-2 AHAP

Find your 10rep max back squat.

5 x 5 back squat

As heavy as possible without failure

Etukyykky 2x2@100%

Raty + työntö (suoraan alastiputuksesta, pukit)

7 x (1+1)@65-75% (työntö)

Boksi hypyt 20kpl

30 Banded Pull Aparts
30 Banded Push Downs

• Not for time, but moving through these repetitions with a purpose. Let's aim to keep these dynamic and quick, pulling blood to the muscle groups. Good to let it burn here.

• Tension wise, we want a lighter band that we believe will challenge us while allowing us to move unbroken through at least 2 rounds.

Emom 4:

• 10 tng push jerk

As heavy as form allows...so be efficient!

Every 75s for 6 rds:

• 5 tng squat clean

As heavy as form allows...so be efficient!

Rest 3 min

3 rds:

• 10 tng power snatch
• Rest 20s
• 6 tng power snatch
• Rest 30s
• 3 tng power snatch

Rest 3min

Increase weight for each rep scheme. Ideally, you have three barbells loaded ready. Load of barbell 55%, 60-65%, 70-75%

+Accessory 4.1

Sumo Deadlift: 5 x 5

-adding weight if form permits. Reset between each rep.
- Rest 2 mins btw sets

Voimatempaus, ponnistus korkeudesta 5x3@30%

Raakatempaus polvelta, 1x2@70%, 1x2@75%, 3x2@80%

Korkea Te-veto 1x3@95%, 4x3@100%

Varpaat tankoon 3x MAX