3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

2 x 5 High Hang Snatch
3 x 5 Hang Snatch

Back squat (10% lighter than day 1) 10 reps at 60% 1RM, 3X8 at 70%
Jerk squats 8 reps at 80% 1RM, 8 reps at 85%, 3X6 at 95%
Jerk 3 reps at 60% 1RM, 3X4 at 75%

A. Single Leg RDL 3x10 per leg
B. Back Extensions 3x10
C. Reverse Crunch 3x10

Front squat 5 reps at 65%, 5 reps at 75%, 5 reps at 85%, 2X3 at 95%
Snatch grip shrugs 3X10 at 95%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 85%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

Lämmittely leikkiä ja mobility

Harjoitellaan köysi kiipeilyä

12min amrap
20m karhukävely
4 t2b
5 punnerrus

Loppuvenyttelyt

Lämmittely leikkiä ja mobility

Tehdään erilaisia kyykkyjä

10min amrap
6x kk mave
4× leukaa
1× seinäkävely

Loppuvenyttelyt

3 rounds

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

3 rounds

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

"2 x 5 High Hang Clean & Jerk
3 x 5 Mid Hang Clean & Jerk"

3 kierrosta

6 rengassoutua
6 goblet kyykkyä
6 burpeeta

Harjoitellaan sumomave

5 x 5

130 min
Warm up for 20 min
1.GS
A. Bfly pull up practice for 10 min
- 6 8 7 6 8 5 = 40 bfly

B. MU practice for 60 min
- RS
- HTR
- TWB
- Jump turn
- 2 S + MU - 5 x 1 + 5 x 2 :)
- Total of 15 MU

C. Rope climb practice for 10 min

2.Conditioning
A. 12 min AMRAP:
10 Burpees
15 DB Thrusters 25-30lbs - 25 lbs
2 Rope climbs
Result: 4 rounds + 10 burpees + 12 thrusters
HR 178/188

3.Accessory
A. 3 sets: - not done
10 Ring body saws
20+20 s Side plank hold
10 Shoulder extension bridges

5 Rounds For Time:
30 Dumbbell Deadlifts
300m Run / 20/15 Calorie Row
10 Dumbbell Strict Press

Rest 2 Minutes Between Rounds

KILOS: 22.5's/15's