5 sets, rest as needed

2- position Power Snatch (below above and below the knee) + OHS @50-60% Light and fast

Ohje: Tee kahdelta korkeudelta raakatempaus ja valakyykky lopuksi. Keskity nopeuteen, pidä painot maltillisena

Muscle Snatch 3x4@40-50%

Ohje: Pidä tanko lähellä, tasapaino koko suorituksen ajan

Tempaus niv 5x5, 50%

Easy aerobic pace for 45-60 min:
5 min row
5 min run
5 min bike

100 Wall Balls
100 T2B
100 Cal Row
100 Box Jumps
100 Cal Ski
100 Burpee
100 Cal Assault Bike
100 Kb Swing
100 Push Ups

4 kierrosta:
20 lapapunnerrusta (punnerrusliike hartioissa, kädet pysyy suorana)
4 kuppia, pidä 10 sek per kerta
10 pomppuleukaa (hypätään ylös, pidetään vastaan alasmentäessä)
20 askelkyykkyä (10 per puoli)

Tulokseen tehdyt kierrokset, muista myös peukuttaa kavereita!!!

Clean 2 reps + Jerk 1 rep @ approximately 60% of 1RM.
Clean 2 reps + Jerk 1 rep x 3 sets @ approximately 70% of 1RM.
Clean 2 reps + Jerk 1 rep x 2 sets @ approximately 75% of 1RM.

Snatch 3 reps x 1 set @ approximately 60% of 1RM.
Snatch 3 reps x 1 set @ approximately 65% of 1RM.
Snatch 3 reps x 2 sets @ approximately 70% of 1RM.
Snatch 3 reps x 2 sets @ approximately 75% of 1RM.

Hero workout "DT", 5RFT:
- 12 Deadlifts (70kg/48kg)
- 9 Hang Power Cleans (70kg/48kg)
- 6 Push Jerks (70kg/48kg)

Front Squat 5 reps x 1 set @ approximately 60% of 1RM.
Front Squat 5 reps x 1 set @ approximately 65% of 1RM.
Front Squat 5 reps x 3 sets @ approximately 70% of 1RM.