Ring dips
5-5-5-5-5-4
rest as needed
use bands or weights

Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 8RPE (heavier than last week)

Paused overhead squat
4 sets of 2 reps with a 2 sec pause at the bottom work on balance in the receiving position - 80% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up - try and keep these to 5 seconds

Additional extras
Side plank clamshell 3 x 8 each side -

Strict pull ups - 3 x 10 (use a band that allows you to do 10 pull ups unbroken)
Barbell bent over row - 3 sets of 10 @ moderate load

Penkki 6x3x70%

Vauhtipunnerrus 5x5 (noin 40%)

Yhden käden kulmasoutu 3x20 / käsi
-semikevyt

3 sets
12/12 db press
30 steps bodyweight walking lunges

WEEK 3/6

WARM UP 15-20min

Perjantain saliohjelman + jerk technique

---

DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side
3[2+2]@BB pal 2min

---

DIP & DRIVE + PUSH PRESS
3[1+3]@BB pal 2min

---

STEPPING SPLIT PRESS *both side
3[3+3]@BB pal 2min

---

SPLIT JERK
4-6x2@BB / RPE8 *2 quality reps reverse pal 2min

27-21-15-9
Row cal
Thruster

4 rounds:

10+10 DB press
5-10 pull up/ring row
10 leg lifts
-rest 1-2 min between rounds-

For Time:

50 Toes To Bar
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kg

Rest 2 minutes

50 GHDSU
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kg

Rest 2 minutes

50 Abmat Sit-Ups
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kg

( 22 - 30 )

1. Tabata 1arm Front rack hold
2. 5*5 Double KB Front Rack Squat, 5*10/10 KB gorilla row
3. For time: 10rds of 20 russian swing, 10-9-8-7…1 push up.
4. After party: 3*50m KB suitcase carry