Foam Rolling
2min/ exercise/ leg (total of 12min)
Front of Legs (quadriceps)
Inner Thighs (adducturs)
Outer Legs

4 x 3-5/1-3 Legless rope climbs

3RFT
400m run
rest 2min btw set

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch W/U
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x35 3x37.5 3x40 6x42.5

B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
25 35 45 52.5 57.5 57.5

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 4, rest 1 minute before C1 / 7.5 10 kg
B2. 2 x 3, rest 1 minute before C2 / 10 12.5 kg
B3. 2 x 2, rest 1 minute before C3 / 12.5 12.5 kg

C. Strict (deficit) HSPU
C1. 2 x 4, rest 2 minutes before A2 / abmat + 10 kg plate, + 5 kg plate
C2. 2 x 3, rest 2 minutes before A3 / abmat + 5 kg plate, + tk
C3. 2 x 2, rest 2 minutes before A1 / abmat + tk, abmat

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Open gym

AMRAP 10min

Kipping pull-up technique

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4 rounds:

400m run
8-10 pull-ups
8 alternating single arm devils press
20 wallball

rest 1:30 between rounds

Ghjn

Power snatch training
MItä teit treenissä?

8 min of
10 cal ski
5 windmill e/s
5 squat jumps

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6 rounds

Work 2:30, Rest 2:30

300m row
16 KB snatch (24/16kg)
ME Box jump overs (24/20’)