A: Hang power snatch + Power snatch+ squat snatch
B: Hip power clean+ hang power clean
C: Snatch pull @90% of max snatch 4x3(ecc. slow motion)

A: Snatch balance + double ohs from rack 4x3
B: Clean pull+ double power clean+ split jerk 3x4
C: Front squat triple @75-80% of front squat max 5x3

Front squat + back squat 3+5 (rest max 10s after front squats)
2x3+5 110kg
2x3+5 120kg
2x3+5 130kg

DL
6x3
150,155,160,165,170,175kg

6x3min easy pace row,ski,run/walk

Mobility

A:Snatch deadlift + double power snatch 4x3
B: Hang power clean+ double squat clean 3x3
C: Double split jerk from rack up to heavy

10x (40 Sec Seated Sprint on High Damper, 20 Sec Easy Recovery)/3 Min Easy
-Rest 2 Min-

8x (40Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
-Rest 2 Min-

6x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
-Rest 2 Min-

4x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
Time: 46 Min

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Warm-up:

3x
15/12 Calories row
10+10 1-Arm deadlifts
10+10 Half kneeling 1-arm shoulder press
7 Burpees
:40 Plank hold

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Shoulder press, 5 x 6 @ 90% of last week 6RM

Push press,
2 x 10 @ 65%
2 x 8 @ 70%
6 @ 75%

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Metcon (time)

5 Rounds for time:
5 Deadlifts @ 70%
10 Bar facing burpees

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Bonus:
5 x 15 Banded pull-ups
4 x 12 1-arm behind the neck tricep extension
4 x 12 Reverse hyper

Core:
3x
1:00 min plank
30m Sandbag bearhug carry

REST DAY

25-20-15-10 Cal erg
Between erg sets:
10 Single arm devils press (light
weight, alternating hands)

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2 rounds:
10 Down dog to cobra
20-30sec hold in squat down
position (with kb or barbell if
wanted