Snatch, three catch position

45
90
Bottom

5 x (1+1+1) x 70%

Send Off 2:00

Mobility, Upperbody

Max in complex of:
1 Push Jerk + 1 Split Jerk

• Build up over 10 sets
• Goal beat last weeks weight if you're feeling good Rest as needed.
• Option: Push Press: 5-10 x 5. Rest 90s.

2 Push Jerks + 1 Split jerk (from the rack)

AMRAP 15:
50/35 Calorie Assault Bike/ 75/50 Calorie Row
50 Single Dumbbell Hang Clean and Jerks 22,5/15kg
50 Single Dumbbell Reverse Lunges 22,5/15kg
50 Deadlifts 92,5/65kg

"Core Killer"
2-3 Rounds for quality (but with tempo)
10 Toes-to-bar (as strict as possible)
15 V-ups
20 Back Extensions
6/6 Saxon Side Bends (10/5kg Plate)
10 Knee-to-elbows (as strict as possible)
15 Knee-hugs
20 Back Extensions

Aikaa vastaan:

• 300m soutu
• 21 push press (N 35kg / M 50kg)
• 300m soutu
• 15 push press
• 300m soutu
• 9 push press

Shoulder press!

1 RM of the day

Come on Dima!

Snatch Deadlift + High Hang Power Snatch (pocket level)

7 x (2 + 1) @ 50-65% (power snatch)

Send off 1:30

30-20-10
Istumaannousu
Ilmakyykky