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

𝗟𝗲𝘃𝗲𝗹 𝟯
EMOM 15:
x Bar Muscle Ups
x Burpee Box Jump Over Clear the Box 24/20 inch
x Double Kettlebell Hang Power Clean @2x24kg

𝗟𝗲𝘃𝗲𝗹 𝟮
EMOM 15:
x Chest to Bar Pullups
x Burpee Box Jump Over Clear the Box 24/20 inch
x Double Kettlebell Hang Power Clean @2x24kg

𝗟𝗲𝘃𝗲𝗹 𝟭 𝗔
EMOM 15:
x Pullups
x Burpee Box Jump Over 24/20 inch
x Double Kettlebell Hang Power Clean @2x12/8 kg

𝗟𝗲𝘃𝗲𝗹 𝟭 𝗕
EMOM 15:
x Ring Rows
x Burpee Box Jump/ Step Over 24/20 inch
x Double Kettlebell Hang Power Clean @2x12/8kg

Banded Pull-Through: 100 Reps AFAP
+
Pick 1-2 from the list below
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

4 rounds @ steady pace

3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up

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Mobility

CLEAN + FRONT SQUAT

Every 3min x4
1 power clean + 2 front squats
3 high box jumps after Every set

• vähä viimeviikosta lisää voi laittaa

3 Sets: (18 min)
- Max. UB TNG Clean & jerks @65%

Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets

1:00 Banded Lats Stretch
30s Pass Trough
30s+30s Around Worlds
10 Push up to down dog

3 rounds :
0:20 Free Hand Stand Hold
5 Strict Pull-Ups
2:00 CrossOvers

Sumodeadlift
5x3