Total 90min, Jyrkin tunti
A. WU: 500m row, 3 rounds: 15 abs, 5 explosive push-ups, 15 backs
B. Olympics
Lämmittelyssä taitoharjoitteena snatch pull + power snatch + OHS kahden 1,25kg kiekon päällä seisten > tasapaino
Nostot maasta, painot
20kg, 25kg, 27,5kg, 30kg
C. Strength
Snatch pull to hip + shoulder raise
10x35kg 10x37,5kg 8x40kg 8x45kg
D. Post workout
3x10 T2B
3x8x10kg weighted situps with leg-support

Total 100min, Jyrkin tunti
A. WU: 500m row, 3 rounds: 10 KB swing 16kg, 15 situps, mobility
B. Olympics: Clean & Jerk
1 RM, 47,5 kg PR
Front Squat
Post workout: 1000m row
Shoulder rehab with KB 1x2x4kg 2x2x6kg 2x2x6kg

Wendler week 5

EMOM 8

Hang squat snatch + Overhead squat x 2

OTM 6x2 clean and jerk.

3 rounds for time:

50 squats
7 rings muscle ups
10 power cleans 60kg

1A) T2B power, Stirict T2B 3x4
1B) T2B tech kipping feet raise 3x15

Recovery bike 15 min.

Every 4:00, 6 C2B

Seated Box Jumps.
5 x 5
Rest 1 min between sets. Start with a low box and increase height each set.

Rest 5 min, then:

3 Rounds:
10 Jumping lunges with light DBs
10 Bodyweight jumping lunges
Rest 1 min between rounds. Drop the DBs immediately after finishing the first 10 reps and continue without for 10 more reps.

Find a suitable weight for 100 reps.