3 sets
12/12 db press
30 steps bodyweight walking lunges

WEEK 3/6

WARM UP 15-20min

Perjantain saliohjelman + jerk technique

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DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side
3[2+2]@BB pal 2min

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DIP & DRIVE + PUSH PRESS
3[1+3]@BB pal 2min

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STEPPING SPLIT PRESS *both side
3[3+3]@BB pal 2min

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SPLIT JERK
4-6x2@BB / RPE8 *2 quality reps reverse pal 2min

3-4rounds:
15-30s chin over bar hold
15-30s ring support
15-30s hollow hold

A:
Skill Primer
Dip Muscle Snatch, BTN Strict Press & Drop Snatch
(5-8 sets x 2+2+2)

B:

Tempo Snatch Deadlift & Hang Snatch
(8 sets x 1+2 / 60%-70%)

*0:05 from floor to hips

A: High bar back squat 3-3-3
B: Hang Clean pull 2-2-2-2-2
C: SL Standing hamstring curls 3x8
D: Seated leg press 4set

banded scapula activation w. lateral band 4x10/10

side plank arm raises

4x8/8 @easy, max. 5kg DB

4rnds:
10 hollow body rock
5/5 one arm ring row (w. KB front rack if easy)
10 prone T raises

27-21-15-9
Row cal
Thruster

every 2 min x 3
200 m row
max reps front squat (50% of 1rm)

3 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.
10 v-ups