Deadlift, 3 x 2, 90 % of last week's 2 RM

Or 95 % of your 1 RM

You can also use your 3 RM weight in these sets.

Wide stance Back squat 12-10-8-6 reps

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Snatch complex

Every 90 sec x 6 sets

Snatch pull
Power snatch
Squat snatch
Snatch balance
OHS

Kuorma KORKEINTAAN 50% 1RM tempauksesta!!! Tekniikkatreeninä. Koko kompleksi läpi aina unbrokenina ja ei tangon tiputuksia vaan TNG.

Alkulämmittely ja mobility

×mave

30-20-10
Askelkyykky
Vuorikiipeilijä
Hyppynaru

Loppuun Core tabata

Loppuvenyttelyt

Banded deadlift 6-8-10-12 reps

1)

narrow grip snatch ( startin from normal position ending in clean grip and then back) 10 mins 2 rep every 30 seconds.

2)
30 minutes for heavy singles

Rest day

15 min AMRAP
2+2 Turkish getups
40 m One-KB OH carry
5 Manmakers
40 m Two-DB Farmer’s carry
10 MB over shoulder
40 m MB bear hug carry

Power snatch 5x2
Squat snatch 5x1
Front squat 3x3