Aamu: 110 min

Skill: HSW practice for 40 min

1.Weightlifting
B. Behind the neck split jerk – 12 x 2 @ 65+%, go every 60-90 s.
30 32,5 32,5 / 35 35 35 / 37,5 37,5 40 / 40 42,5 42,5

2.Aerobic work: 25 min easy AB
132/145

Ilta: 110 min

A. Snatch – 15 x 1 @ 65+%, EMOM. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).
35 35 - 37,5 37,5 / 40 40 42,5 42,5 - / - 45 47,5 50 -

2.Strength
A. Back squat – 4 x 3+ reps @77.5-82.5%, rest 3-5 minutes
Last set 6 reps

3.SPP (Conditioning)
A. For time
6 rounds of:
8 DB snatches, alternating @ 30/20kg (65/45lbs) > 25 lbs
8 Box jump overs @ 24/20”
8 Toes to bars
Result: 10.00

THEN directly into

6 rounds of:
8 Thrusters @ 40/30kg (95/65lbs) > 20 kg
8 Pull ups
8 Bar facing burpees
Time cap. 16 minutes
Result: 2 + 8 pull ups

176/188

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow

Find your 3 RM squat snatch

3 kierrosta

20 cal soutu
15 cal bike
10 T2b
2 min rest

50 hrpu
5 hang cleans @60
10 chest to bar pull ups
50 push ups
10 hang cleans @60
20 chest to bar pull ups
50 Diamonds
15 hang cleans
30 chest to bar pull ups
50 Diamonds
15 hang cleans
30 chest to bar pull ups
50 push ups
10 hang cleans
20 chest to bar pull ups
50 HRPU
5 Hang Cleans
10 Chest to bar pull ups

Deadlift 3x5r @ 77,5%
3-4min Recovery

3 Power Cleans + 3 Front Squats + 3 Push Jerks (92.5/65)

(Skaalaa, jos tarve vaatii!)

6min EMOM

3 MU (alternating bar/ring)

5 rounds for time
15 Db snatch 15kg
20 DU

10 min AMRAP

3 Snatch #135/#95
6 Ring Dips