Back Squat
4x6 @75%+

4 x alkavalla 4 minuutilla

3 maastaveto, rakenna päivän raskaaseen painoon
3-8 tiukka leuanveto, tee veto terävästi

7x every 3 min
3 hang squat snatch
for load
RPE 7–8

Goal & Intensity:
-Build strength and technical consistency in the pull and receiving phase of the snatch.
-Controlled, accurate lifts that focus on timing, position, and explosive extension.
-Repeat the key points from earlier sessions — steady lift-off, aggressive extension, and solid bottom position.
-Keep the segment pull smooth to above the knee and make sure hang snatch starts with a sharp contact at the hip.
Area of training:
This session improves Olympic lifting mechanics and full-body power production. Quality practice like this is essential to progressing in the snatch, even for more advanced athletes.

10 EMOM:

3 front squats

80% C&J max. Tanko maasta tai räkistä.

Bench press 9x every 90s:

1. 5 - 70%
2. 3 - 80%
3. 1 - 90%

Front squat:

3 - 2 - 1 - 3 - 2 - 1

Bench press

3 - 3 - 2 - 2 - 2 - 1 - 1

90-95-95/100% bench press max. Ykkösissä 1 toisto tulisi jäädä reserviin.

Every 90s x 10:

7-10 knees to elbows
3 squat cleans 60% C&J max. Or 70/50

Every 90s x 6:

3 front squats - barbell from the ground

60-75% of FS max.

AMRAP in 12 minutes of:
7 Burpee pull-ups
7 weighted burpees 20/10kg