Conditioning :
21-15-9
wall ball
boksz jump

3 mins rest

15-12-9
single arm devil press
kneeling squat jumps

3 mins rest

12-9-6
DB Clean & Jerk each arm
After each set complete 3 wall climbs

Timecap: 30 mins

RestDay!

Huoltoa / lepoa

recovery week

WARM UP + TECHNIQUE 10-15min

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PAUSE OHS BALANCE *pause 3sec, sn-grip
3x2-3@barbell with banded & weight pal 2min

--

SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
3[1+2+2]@50-60% sn-% pal 2min

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PANDA CLEAN PULL + CLEAN + SPLIT JERK *both side
3[1+2+(1+1)]@50-60% jerk-% pal 2min

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CLEAN PULL + CLEAN PULL below knee
3[2+1]@+5kg today best jerk, pal 2min

Banded Lat Pulldowns: 100 quality reps.
+
- World's Greatest Stretch x 5 reps each side
- 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.

For time:

7,5k Row
5k Bike

Split as desired. First row then bike.

TC 48

Every 2:00 Untill 45 reps:
18/14 Cal Row
Max Strict HSPU

Time Cap 18min

A
EMOM 16
Minute 1: 30s Up downs
Minute 2: 30s Glute Hip Thrust
Minute 3: 30s Flutter Kicks in Hollow
Minute 4: 30s Jump Squats

B,
Conditioning ( GO outside ! )
For time:
30-20-10
DB Hang Power Snatch each arm@22,5/15kg
*200 meter run after each round

Timecap: 12 mins

Consistent pace, run should feel similar each round and be similar pace

Lepoja / Liikkuvuutta

-2-3 wall walk
-12-15 kipping leg raise
-15/12cal row OR 12/10cal ski
-40s plank