Tempo deadlift (slow down, fast up) 4x6 reps

30 Goblet squats
15 Burpee broad jumps
100 m Farmer’s Carry
500 m Run

5 Rounds

Every 8 minutes with 2-minute rest between sets for 40 minutes (4
sets).
800 m run or 50/40 cal row
1 round of “Mary”
max med ball cleans 9/6 kg

4×5@moderate weight

Go every 2:30

Olkoon loistava lihaskunto kanssamme <3

10 double db front squat
10 burpees over db
10 push-ups
10 double db deadlifts
10 sit-ups

TBA..

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *sn grip
10 BACK SQUAT
5 + 5 PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
5 + 5 SNATCH DROP + OHS
5 + 5 TALL SNATCH + SNATCH from POWER POSITION

---

SNATCH
1@climb to the maximum of the day, rest 2min

CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, rest 2min

---

BEGINNERS (alle 2 kuukautta harrastaneet):

SNATCH
2x3@barbell, 5x3@70%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

CLEAN + JERK
2x2[1+1]@barbell, 3x2[1+1]@70%, jerk-%, rest btw sets 2min
*beginners bw 70% = 1RM clean+jerk

FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 80%, rest btw sets 2min
*bw 80% = 1RM front squat

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP
5 TALL SNATCH

---

SNATCH
2x3@barbell, 4x3@up to 80%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

---

CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 75%, 2x2[1+1]@80%, jerk-%, rest btw sets 2min
*beginners bw 70% = 1RM clean+jerk

---

FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 80%, rest btw sets 2min
*bw 80% = 1RM front squat

---

CLEAN PULL *full foot
3x3@today cl+j weight or 10kg more, rest btw sets 2min

*lähestyminen esim. 6@50%, 5@60%, 4@70%, 3@80%, 2@85%, 1@95%, 3x1@100+%, rest between sets 3-5min