Front squat 5-5-5-5-5 reps

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Treeni 4
Warm Up
3 rounds
15/12 calories rowing
12 wall squats or 6/6 single arm ohs
12-16 cossack squats
:20 L-Hang (polvet voi olla myös koukussa)

Strenght
Overhead squats 5x5 reps @55-60 and 3sets @65%
rest 1.5-2 min bwn sets
Power Snatch 5x3 reps @65-70% of 1rm
rest 1.5-2 min bwn sets
Snatch Pull 3x5 reps @85-95% of 1rm
rest 1.5-2 min bwn sets

Metcon
3 sets
500/600m row @5km pacesta 2-4 sek hitaammin (vetotahti 23-25 vetoa)
15-25 wall ball shots (unbroken)
rest 2.5 min bwn sets

Acecssory Work
3x15-20 banded strict pull ups (ottakaa paksua kuminauhaa)
3x12 barbell skull crusher (ranskalainen ojentaja tangolla)
3x15 Reverse hypers or Barbell good morning @light weight
rest as needed

Ekstratreeni
20-30 min easy pace cardio work alueella 55-65% of max HR.
Row, Ski, Run, Bike or Double under training you can mix.

-8 pull-ups
-10-15s + 10-15s 1-arm ring plank hold
-1min rest

1000m bike erg / 500m row (alternating)
20 box step-ups
10 kb swings
0:20 handstand hold

*rest 1:30 between rounds

4 rounds of:
8 Ab-wheels
16 Mountain climbers
8 Weighted AMSU
16 Russian twists
8 Reverse crunches
16 Windshield vipers
Rest

For 20 mins @ steady pace

40m Sled drag/push – light
6 Pike thoracic extensions
40m Bear crawl
6 Alternating hip airplanes
40m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20 Banded squats

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Mobility 20 minutes

1: 45s ergo
2: 10 alternating db snatch
3: 45s ergo
4: 10 thruster
5: 10 box jump overs

Snatch exersices

3-4× with barbell / very Light weight , perfect technique
A.1) Muscle snatch from hip ×3
A.2) Muscle snatch from floor with no contact ×3
A.3) No feet tall snatch ×3
A.4) Tall snatch ×3

B.1) Snatch pull from floor to above knee + snatch pull from floor to power position + low hang snatch 1+1+1
~12min

C.1) Snatch grip push press behind neck w/3.sec pause @catch + ohs w/3.sec pause atg Adding weight, tecnique comes first!
3+1 ~12min

D.1) Overhead Squat w/double bounce
10min 2reps @every 2 minutes

6 x 3, build heavy

Go every 3:00

AMRAP 18

Run 800m
15 Banded Lats Pull Down
10+10 One Arm Dumbbell Row 22,5/15kg
Bike 1k
30 Sit-ups
20 Lunges