1 x Power Clean + 1 x Hang Squat Clean
4 x 1 at a moderate weight or 80% of 1RM Clean. Rest 2:00
- Build from last week.

Back squat

1 x 3
1 x 3
1 x 4
4 x 5

For time
8 rft
500 m bike erg
30 du
10 burpees box jump

135 min
WU for 10 min
Skill: BMU practice for 35 min
W/band
BMU fb. 1, 3, 2, 2, 2
BMU fg. 2 2 2
= 16 :)

1.Weightlifting

A. Suggested snatch warm up
A. Slow pull snatch + snatch 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 35 / (37.5) 37.5 37.5 / 40 40 40 / 42.5 42.5 42.5 / (45) 45 45

B. Clean and jerk – not done

2.Strength

A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
A1. Back squat – 5 x 4 @ 82.5-90%. Start at low end of the % range and add load each set to build towards the high end (if possible)
A2. Strict press – 5 x 4 @ 77.5-85%
27.5 30 31 32 32
A3. Weighted strict chest to bar pull up – 4 x 10 / 8 / 6 / 6 @ AHAFA
10 8 2x6x2.5 kg

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Odd: 5 strict pull-ups
Even: 10 push-ups

135 min
WU for 15 min
Skill: BMU practice for 35 min
Progressions
BMU 8 x 1 reps fb., 7 x 1 reps fg. = 15 BMU :)

1.SPP (Skill)

A. Alternate
A1. (Squat) snatch – (2 to 3) x 12 @ 40 – 65%1RM, Rest as needed before A2
20 20 kg
A2. GHD sit up – (2 to 3) x (15 to 25), Rest as needed before A1 > HSPU
11 10 5

B. Alternate
B1. Push jerk – (2 to 3) x 12 @ 40 – 65%1RM, Rest as needed before B2
30 32.5 kg
B2. Pistols, alternating – (2 to 3) x (10 to 20/side), Rest as needed before B1
20 20

C. not done

2.Conditioning

A. 8 intervals of 2 minutes ON : 1 minute OFF

AMRAP (continue each interval from where you left off)
25 cal row
25 box jump overs @ 24/20″
25 deadlifts @ 85/57.5kg (185/125lbs)
25 wall balls @ 9/6kg (20/14lbs)
25 ring dips
25 burpees
25 cal assault bike

Result: 1 + 25 wall ball
173/188

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140

Aamu: 45 min
WU for 10 min
1.Weightlifting
Snatch warm up
B. Snatch – 20 x 1 @ 70-80%, go every minute. Start @ 70%, move up on weight every 3 – 5 sets if moving well on all lifts, otherwise stay with the same weight.
37.5 40 40 40 42.5 / 42.5 42.5 (42.5) 42.5 42.5 /
45 45 45 45 (45) / (45) 45 (45) (45) (45) / 45 45

Ilta: 105 min
WU for 15 min
Skill: MU practice for 50 min
Progressions
Muscle up 12 x 1 reps

2.Strength
A1. Back squat
1 x 7 @ 77.5-82.5%
1 x 5 @ 82.5-87.5%
1 x 3 @ 85-90%
1 x 5 @ heavier than first set of 5

3.Barbell cycling

Leuanvedot ja pystypunnerrukset

EMOM10

Vuorominuutein
5 leuanvetoa
5 pystypunnerrusta

*Leuanvedoissa voi olla lisäpainoa,
Sarjoissa saisi olla noin 3 toistoa varaa.
*molempia viisi sarjaa

A: snatch 1rm
B: 12min amrap
75 wall balls
35 TTB
Amrap strict Hspu

120 min
WU for 10 min

1.Weightlifting
Jyrkin kanssa nostelua
A. Split jerk, 1/2 split
3x25 3x25 3x30 2x35 2x35
B. Clean & jerk straight from ground
2x35 2x35 2x40 2x40

B. SPP Snatch – complete as many reps as possible in 20 minutes of:
10 snatches @ 60% - 32.5
Rest 1 minute
10 snatches @ 70% - 37.5
Rest 1 minute
10 snatches @ 75% - 42.5
Rest 1 minute
10 snatches @ 80% - 45
Rest 1 minute
Max rep snatches @ 85% - 47.5
Note. This is anyhow (muscle / power / squat clean all acceptable). Use the rest period to load the barbell to next weight

Result: 7 reps @ 47.5 kg (previous result 9 reps) - many fails today, lifts felt heavier than usual

2.Strength

A. Front squat – 5 x 4 @ 80-85%, rest 3 – 5 minutes between sets.

B. Alternate (changed)
B1. Stationary dips - 12 / 10 / 8 / 6
B2. GHD hip extension - 4 x 10