L-sit Hold Accumulate 90s
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Breathing 6s inhale + 1s hold + 6s exhale + 1s hold)

Back Squat Progression 3 x 2 @ 90->% of 1RM 3 x 1 @ 95->%

Power Clean Complex
5 x E3M: 1 Power Clean + 2 Hang Power Clean @ 80-85% of clean 1RM

Jerk Complex
5 x E2M: 1 Push Jerk + 1 Split Jerk Behind The Neck + 1 Split Jerk @ 85-90% of jerk 1RM

Ot90s
9 x 2 squat clean+1 split jerk

5x4min

2 kierrosta:
10 LP GTOH
8 OH-Askelkyykkyä (LP) (4+4)
6 Hyppyä levypainon yli

E2M for 30min(15 rounds)
R1-5: 20 rkb swing@24kg + 8push ups
R6-10: 10/10 Kb clean @24kg
R11-15: 8/8 SA KB rows @24kg + 8push ups

For time:
100 alternating step ups
Push ups x15
100 alternating step ups
Push ups X2000
100 alternating step ups
Push ups x25
100 alternating step ups
Push ups X2000
100 alternating step ups
Push ups x15
100 alternating step ups

20 Min amrap

• 1 Min Erg
• 10 Alt Cleans (from ground) 1x24kg kb
• 10 Pushups

A,
Week5
Back Squat 1x3 at 70% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x3+ at 90% 1RM

Rest as needed between sets.

B,
2 rounds for time of:
20 Toes-to-bars
30 Thrusters @52/35kg
40 Bar Facing Burpees

Goal: Sub 17 min

C,
3 rounds for quality of:
Side Plank, L 20 secs/R 20 secs
5 Eccentric Dumbbell Flies, pick load
Lateral Raise Hold, pick load, 20 secs

Eccentric Dumbbell Fly: 5 sec down and regular return

Hang Power Snatch
5 x 3 @ 80-85% of power snatch 1RM

Snatch High Pull + Jumps
4 x 3 @ 110-115% of snatch 1RM, after each set: 3 Straight Leg Box Jump