"Snatch heavy single in 10 minutes.
Sitten
3 x 1 @78%

Clean and jerk heavy single in 10 minutes.
Sitten
3 x 1 @78%

Strength (load)

Front squat heavy single in 10 minutes.
Sitten
3 x 3 @84-88%"

RestDay

3 Rounds for time of:

50 Air Squats
14 Chest to Bar Pull ups
10 Hang Power Clean 50/35kg

If no kipping chest to bar pull ups yet, do strict ring rows instead.

Power snatch
(A)

6 kertaa, Back squat, 75-80% BS maksimista.

4 - 4 - 4 - 4 - 4 - 4

Lepää 2-3 min.

KEHONHUOLTOVIIKKO
EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

2x 2+2+2+2 @light
2x 2+2+2+2 @ add 1-2kg

Keep it light and technique first

A: 4 rounds not for time
Kb wind mill x3/each arm
10 pike compressions

B: 5 rounds
20 DU
15 rkb swing
10 DB push press

C: ”core blaster”
4 rounds:
30sec d-ball carry
10sec rest
30sec hollow hold
10 sec rest
30sec side plank hold LS
10 sec rest
30sec side plank hold RS
10sec rest

For quality 8-10mins practice of;

• L-Hang (tucked, one leg tucked, legs straight)
• Pistols (to box, post or band supported, full pistol)
• Ring Support Hold with turn out (band assistance, no assistance)