No foot snatch
5 sets of 3 - built over the 5 sets, no foot snatch really help with bar path

Power clean & push jerk
5 sets of 3 @ 70% of 1RM clean & jerk

Back squats
Temp 5 seconds up 5 seconds down
5 sets of 3 reps @ 55-60% of 1RM back squat

Additional extras
3 sets of 10
Bench press
Close grip press up
Standing bicep curl with barbell

Push jerk 1RM

A,
Box Squat 1x1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
5 Back Squats, 125/84kg
10 Dumbbell Floor Press, 32,5/22,5kg
5 Ring Muscle-ups
10 Toes-to-rings

Goal
Sub 18 mins

C,
3 rounds for quality of:
Banded Plank Hold, 30 secs
Arms Overhead Hip Hinge Hold, 20 secs
L-Sit Hold, 10 secs
Rest 2 mins

3 rounds for time
800m row
800m run

For time:
With pair

60 x Snatch 25/40kg

for time:
80x OHS (40/30)
Anytime that you break or the bar leaves the overhead position, immediately perform 4x box jump

Pystypunnerrus

Reps: 10-8-6-4-2
- Paino nousee sarjojen lyhentyessä
- Lepo 90s settien välissä

5x5 Strict pull up wide grip

For Time

21-15-9
Overhead Squats
3-6-9
Rope pull up
@52.5/35
- put rope over pull up bar and do like towel pull ups

1 Rm maksimi paino