Find heaviest set of
12reps Hang power clean

Coopers test

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Maastaveto 2x6x70%

Etukyykky 3x6 (60-65-70%)
-etukyykyn maksimista

SitUps 5x10
-lisäpainolla

Complete as many rounds as possible in 30 mins of:
12/9 Row Calories
8 Wall Balls, 9/6 kg,
4 Strict Pull-ups / sc:: floor supported pull up/ heavy ring row,

Goal: consistent pace, 15+ rounds

10 sets of
3 Hang power clean

Deadlift

3 x 4 @ 82-86%, Rest 3:00 between sets

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).

Romanian Deadlift 3x6 @ 80kg

liikeparina kulmasoutu etunojassa.