A:Snatch max
B: Cean and Jerk max
C: Snatch pull max

E3MOM 12 Pause back squat
4 pause back squat

Start at 60% of 1RM. 4 sec lower and 1 sec pause on each rep.

1 min max squat clean
1 min max push jerk
1min rest

2 min max squat clean
2 min max push jerk
2 min rest

3 min max squat clean
3 min max push jerk
3 min rest

4 min max squat clean
4 min max push jerk

5 sets of:
8 Pendlay rows
Max Ring rows feet on bench
Rest

40min PK lenkki

For time
42 30 18
Wall ball da 12kg target 2.5m
Hand release push up
Cal bike erg

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Pendlay Row 5x5

Penkki käsipainoilla 5x8-12
-joka sarjan jälkeen facepulls x20

Reverse Hyper 5x15-25
- tee ghd:ssä —>

Vasarakääntö yhdellä kädellä 3x20 / käsi

A:
Skill Primer
Power Position Snatch, BTN Strict Press & Pause OHS
(5-8 sets x 2+2+2)

B:
2 Position Pause Snatch
(5-8sets x 2 / 60%-70%)

*(0:03 Pause off the floor & below knees)

Warm Up
2 rounds
1:30 cardio machine
5 reps of each movement, first to right side then to left side:
Single leg RDl
Reverse Lunges
Power Clean
DB Row

Tempauksen keppijumpppaa + mobility

Workout
5-6 rounds for quality
15/12 calories with machine @easy/pace
3 snatch pulls
3 high hang power snatch
3 snatch balance
8-12 ring row
8-12 alt leg v-ups
8-12 wall ball shots