Squat clean 2 rm

Hang Power Snatch + Power Snatch ( TnG )

7 x ( 1 + 1 ), building

Go every 2:00

2-2-2-2-2-2 with your 85% of 1RM

Back squat with 3 sec pause at the bottom 3x8/ 1min rest between sets
- keskittyminen enemmän asentoon pohjalla kuin isoon painoon!

4 sets of
3 Deadlift @77,5%+
4-8 Strict Pullups

Bench press 4x2

Muscle snatch 1RM

50 minutes @ HR ZONE 2-3 :

5-6 Minutes Cardio ( Machine or Run )
2 rounds of :
15 Banded Lat Pull-Down
:15 Hollow Rock
10 Scap Push-Ups
5-8 Scap Pull-Ups
Remaing Time :
5-6 Minutes Cardio ( Machine or Run )
Kipping Movement your Choise 8 - 12 Reps ( Pull-Ups, Toes To Bar, C2B, BMU )
2:00 HSW Practice ( HS Hold, HS Steps to Plate, Fluter Kicks, Handstandwalk )

Push Press, build up to heavy 1RM
+
2x3 @80-85% of 1RM

Back squat

5x6

E3MOM / 70-75% / 3 RIR