Back squat 5 RM, then 3-2-1 @ same weight

Snatch & clean and jerk

A) Snatch, 20 x 2. lift every :30s @ 65%

B) Clean and jerk EMOM 12:
2 Power cleans & jerks @ 68%

C) Back squat EMOM 12:
2 Back squats @ 68%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
7 x 8 Banded CTB pull-ups

3-4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

Light load which can be done in addition to a PT session

Power snatch percentages
5 sets of 1 @ 65%

Power clean & push jerk percentages
5 sets of 1 @ 65%

Snatch pull percentages
4 sets of 3 @ 60%

EMOM x30
5 rounds of quality

1) 1-2 Legless Rope Climb
2) 6+6 DB Bulgarian Split Squat
3) 45 sec Plank Hold
4) 8 Strict Pull-Up
5) 6+6 DB Box Step-Up
6) 30 sec Superman Hold

Rx: 2x10kg DB

Banded Lat Pulldowns: 100 quality reps.
+
- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

A: Snatch
B: Deadlift 5-5-5
C: Sissy squats 3set
D: CGBP 3x5
E: Strict chin ups 3set

Rive+työntö 2+2 x3
Rive+työntö 1+1 x6

Keep good technique

OLKAPÄÄ