7 sets of Split Jerk:
Set 1: 3 @ 68% of 1RM Split Jerk
Set 2: 2 @ 72%
Set 3: 1 @ 75%
Set 4: 2 @ 72%
Set 5: 2 @ 75%
Set 6: 1 @ 80%
Set 7: 1 @ 85%
*Rest as needed between sets.

Week 5
1. Bench Press - week 5

2x2 @85%
2x2 @88%


2x2@90%

1. Front Rack Lunges
   3x10/10@rpe 7-8

2. Accessory
 3 round of:
   A) 30” hollowbody hold + 10 hollowbody raise
   B ) 30” superman hold + 10 superman raise

3 rnds for quality
6 prone snow angels
5/5 prone internal & external rotations
5/5 windshield vipers

Takakyykky 5x5 (60kg)
(2sec alas räjähtävä ylös)
5x5 high box jump
5x max aika seinällä istunta 90 asetetta.
2min tauoilla. Aina takakyykky-highbox jump- istuma seinällä.

Loppuun

3000m pyörä
-30 purpee
-30 wallball
-30 sit ups
-30 deadlift 50kg
3000m pyörä

6 x 5 min ON/1 min OFF

A) 600 m run
Max cal ski in remaining time

B) 600 m run
Max cal bike erg in remaining time

RPE 5-6

Part A).
Skill Primer
Tall Snatch from Toes & Tempo OHS
(5-8 sets x 3+1 / 0:05 tempo)

Part B).
Low Hang Snatch & Snatch
(8 sets x 1+1 / 65%-80%)Part A).

2x2x44
2x2x51
2x2x58
2x1x62

4 rounds for quality
10-15 ring rows
10-15 ring push-ups/kneeling
8-10 ring rollouts

10 sets of
3 Hang power clean