A: Bench press 5x3
B: Strict pull ups 3xMax
C: 45° Incline db press 3set
D: SBSG Lat pull downs 3set
E: OH Cable triceps extensions 1xMax

40 rounds - you go i go
5 Power Snatch (@43/30kg)
35 Single Under/25 Double Under
Tc.: 30 min

Voimaa alkuun

Pushpress
5-5-3-3-1-1-1-1-1
Deadlift
5-5-3-3-1-1-1-1-1

For time
5 rounds

10 pullup
20 pushup
20 istumaannousu
5+5 clean&jerk 22,5kg

3-4rounds:

5 OHS (2s pause, max 60% of 1rm)
10 snowangel

3 RFT:

20 Pistols
10m HS Walk ( 2,5m UB )
10 D-Ball Clean 60/40kg )
10m HS Walk ( 2,5m UB )

TC 10

High hang snatch primer
3 x 3 - empty barbell

Snatch pulls to target
4 x 3 @ 105% of 1RM snatch

Yo-Yo snatch
5 x 1 @ 80% of 1RM snatch

Overhead squat
5 x 2 @ 85% of 1RM snatch

Accessories
DB bent over row 3 x 8 (each side) @ 8RPE
DB lateral raises 3 x 10 @ 8RPE
DB shoulder press 3 x 10 @ 8RPE

*alternate every 2:00 between A and B.

A. 20cal row (focus on technique)

B.
-8 pull-ups
-8 push-ups

Temppuaaltoja 90s välein, hang power snatch:

• 3 x 40kg
• 2 x 45kg
• 1 x 50kg
• 3 x 45kg
• 2 x 50kg
• 1 x 55kg
• 3 x 50kg
• 2 x 55kg
• 1 x 60kg

Sit kapasiteetti-intervalli. 5 kiekkaa, 2 min on/2min off:

• 9 bob
• 6 ohs @ 40kg
• max reps power snatch @ 40kg

E90s x5:
6 push up
9 box get up
18 kbs

5 sets building to challenging: Rest 2' between sets

1 Hang snatch pull
2 Hang power snatch
2 OHS

Rest 2'min Then...
1'min of MAX Power snatch @80%