1. 14-20 single leg V-ups
2. Row x 50s @easy pace
3. 5-10 x TTB's / knee raises
4. Row x 20s @fast pace
5. 50s x reverse lunges

10 Rounds x Every 1:30

1 Max. high Box Jump. Building.

your score = kilograms

Result highest jump

Every 90 s x 8 sets:
1 power clean + 1 hang squat clean + 2 jerks

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5+5 PRESSING SNATCH BALANCE + SNATCH BALANCE
5+5 OHS + PRESS IN SNATCH

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SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@61-70% *beginners bw 50% = 1RM snatch
2x[1+2+2]@barbell, 4x[1+2+2]@61-70% sn-%, rest btw sets 2min

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POWER CLEAN from KNEE + POWER JERK + SPLIT JERK *split jerk both side 1+1
2+2+2@barbell, 3x[1+1+2]@light load, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 SQUAT JUMPS
3+3@up to 75-80%, rest btw sets 2min *bw 80% = 1RM front squat

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PAUSE SNATCH DEADLIFT *2cm, knee, mid-thingh
3x3@today snatch weight or 10kg more, rest btw sets 2min

A) EMOM16

1. 15 box step ups
2. 8 thrusters
3. 10/8 cal row
4. 6-8 pull-ups

Rest 3min

B) EMOM16

1. 40s burpees
2. 15 wallballs
3. 20 sit-ups
4. 6-8 ttb's

5-5-4-4-3-3

Go every

3 rounds for quality:
Bulgarian ring row x 8-12
Knees to chest on rings x 6-8
Half kneeling wall open book x 8-10 (per side)

10 deadlifts
5 box jump overs
3 wallwalks

6x8, alternating

Go every 3:00

WARM UP + TECHNIQUE 10-15min

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

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SNATCH
2x3@barbell, 3x3@up to 60%, *beginners bw 50% = 1RM snatch
2x3@barbell, 3x3@up to 60%, rest btw sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 60%, 2x2[1+1]@60% *beginners bw 70% = 1RM clean+jerk
2x2[1+1]@barbell, 3x[1+1]@up to 60%, 2x2[1+1]@60% jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+3@up to 70%, rest btw sets 2min *bw 80% = 1RM front squat

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DEFICIT SNATCH PULL *full foot + TRAP PULL
3x[4+2]@today snatch weight or 10kg more, rest btw sets 2min