5 Sets of 3 @ 65-70% of 1RM Power Snatch 36KG - 38KG

*Bar At Knee Level 

5 Sets of 5 @ Light Weights

5 hang muscle clean 50%
5 hang muscle clean 60%
5 hang muscle clean 65%

Row meters.

1000 m row
50 Pulli ups
800 m row
50 sit ups
400 m row
50 burpees
200 row
50 DB power snatch 12/14 kg
100 row

2 rounds of
3/3 x Arm Bar w/ 3 s hold
5/5 x Bottom Up Clean
5/5 x Staggered Stance Kettlebell Deadlift
20/20 sec Bottom Up Side Plank

Emom 20’
1 min: 5/5 x Half Knee Press
2 min: 10 x KB Push-Up Row
3 min: 10 x KB Dead Bug
4 min: 5/5 x Dead Squat Clean
5 min: 10 x Deficit Stiff Leg Deadlift
@16/24

4 Sets of 5 @ 60-65% of 1RM Overhead Squat 43KG - 47KG

E90s x5:
4-6 strict / banded / negative pull up / paused ring row
last set RIR 0-1

LÄMMITTELY
Kiertoharjoitus
3 kierrosta
60s./liike, 15s. siirtymä

1. Rangan rullaus korokkeella KK kanssa
2. Dead bug
3. Sjmv KK
4. Lisko + kierto (60s./puoli)
5. Takakyykky kepin kanssa

VOIMA
4 x 8 takakyykky
kts. erillinen treeni

TAKAKETJUN HUOLTO
60s./liike/puoli
• Nilkan venytys
• Pohjevenytys
• Istuen avustettu eteentaivutus kuminauhalla
• Kyyhky

3 sets of:
- 3 Deadlifts @70-75% 1RM
- Unbroken set of HSPU (keep 2-3 reps in the tank)

rest 2-3 min between sets