Find a shoulder press 1rm.

*Warm up well before starting with barbell. First sets with a barbell can be a bit longer 3-5 but when weights get heavier move quickly into singles. Maximum 3 max out attempts. Rest 3 minutes between heavy reps. You can use 20 minutes for this.

Clean & Jerk 5x3

4 x 6

AHAFA (As Heavy As Form Allows)

(~77.5% of 1RTM)

3min rest between sets

Jerk doubles

• up to a heavy double

EMOM 12
Power Snatch + Squat Snatch + Snatch Balance

@ 60% of Sq. Sn.

Cluster cycle block 2
Power clean 3x1.1.1.1.1 90%
30secs rest, then set 2 40 and then set 3 45 secs

3 mins between sets

150 wallball for time
+
penalties

Diane
21-15-9

Maastaveto 100/70 kg
Käsilläseisontapunnerrus

15 min aikaraja

Four sets of seven.
Use a narrow grip.

Vauhtipunnerrus 3RM

selvitä 12 min. aikana 3 toiston maksimi kilot.