Upper body strenght 3-4rounds:
3-10 strict pull up
6+6 seated press KB/DB
40-60m single arm farmer carry KB/DB

High Skill barbell
Power

1RM Clean & jerk

Wendler back squat progression VK2/4
3/3/3+ @70/80/90%

Count weights from 90-95% 1RM

E3.30M x 4

10 back squat V.3-4 (65-70%)

Sarjat huomioiden toistoreservi. Prosentti suuntaa antava.

Snatch High Pull + Power Snatch

Build Up to 90%

Working 12 minutes.

4 x every 2 min
3 Tall Clean

EMOM 30

Odd: a)
Even: b)

a)
10 Burpee

b)
4 Power clean @ 50/35kg
4 Box jump 60/50cm

Kipping HSPU practice

then

EMOM 8
1) 3 Wall Walk
2) 10 HSPU

40 min in pairs

Row

//

3 Rounds
6 Barbell push up
8 Ring row
10 Box step up

@ 60-70%HR

E2M x 6

2 snatch @70-90% of 1rm.

Nousevat painot. Voit nousta 90% asti jos tuntuu hyvältä.