WU
tabata
KB/DB swing
sit up
+
2rds
5+5 KB/DB hang snatch
5+5 KB/DB one arm swing

95 min
Warm up for 15 min

1.WL
A.Snatch pyramid work > hang snatch
1x3 35
1x3 37.5
1x2 40
1x2 42.5
3x1 45, 47.5, 50

B. Snatch consistency work
5 rounds for quality:
3 hang power snatch x 60/65/70/75/75+% - 30 32.5 35 37.5 40
3 High box jumps - 30"

2.Squat
Every 2 minutes x 4
3 Tempo FS 3 s. down, 3 s. pause in the bottom
- 40 45 45 47.5

3.Accessory
A. EMOM12:
1) 8+8 bulgarian split squat - 2x10 kg
2) 16 DB DL - 2x10 kg
3) 16 kasack squat - 10 kg

B. EMOM9:
1) 25 hollow rock
2) 10+10 side plank raises
3) 20 lunges 2x10 kg

Kyykky 2x2x80%

Maastaveto 1x90%

Penkki ”tuntuman mukaan”

10 RFT
8x G2OH
10x Bar facing burpee
RX: 43/29kg
TC: 15min

AMRAP 20

30 box jump @60/50
25 toes to rings
20 hang power clean @50/35kg
15 bar over burpee

Lepoviikon hengessä tää treeni. Jaa toistot järkevästi ja pidä sykkeet kurissa

Pull ups
Burbeee
Air squats
Hspu
Du
10-9-8-7-6-5-4-3-2-1 on time

Go every 4:30 x 5 rounds;
500 Meter Row
1:00 Single Unders

Looking for consistent or slightly increasing row speeds.

Single Leg Banded Hamstring Curl: 3 x 50 each. Rest as needed.

Amrap 18
20 alternating dumbell snatch 24kg
20 box jump over 60cm
20 hang dumbell clean and jerk 24kg
20 cal bike erg

25-35-45-55-65

Double Unders

2-4-6-8-10

WallWalks

Hang Squat Cleans

__155/105

Back squat 1 RM, then sets @ 80%, 60% (choose reps)