5x6-8 reps close grip floor press
7RPE same weight across

1a) rive riipusta 3x5
1b) allemeno 3x5
1c) työntö saks. 3x5
2) Rive kyykkyyn 6x3x70%
3) Työntö saks. 6x3x70%
4a) OHS 3x2x85%
4b) Takareisi sprintti 3x8s
4c) Sprintti mussukkalla 3x60m

week 9/9 recovery week

WARM UP 10min

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MUSCLE SNATCH *vastaanotto päkiälle jääden
4x3@painotanko / barbell *kevyt, pal 2min

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SLOW PULL POWER SNATCH + SLOW PULL SNATCH
*move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds -- you’ve reached mid-thigh, accelerate to full speed and complete a power snatch and full snatch
3-4[1+1]@40-50% sn-%, pal 2min

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CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
3[1+2+(1+1)]@40-50% jerk-%, pal 2min

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PAUSE SNATCH PULL *1 sec pause at the knee + mid-thigh
3[1+1]@+5kg today best snatch, pal 2min

Back squat 5 RM, then 3x3 @ same weight

WARM UP
10-20min easy pace bike

5-4-3-2-1min machines

1) bike
2) row
3) ski
4) echo

COOL DOWN
10-20min easy pace bike
(Steady pace / ave hr zone 2)

30 min PK
600m row
1000m bike erg
30 HBR (hollow body rocks)
5+5 kettle bell windmills 8-12kg
30s plank
10 + 10 powells 6kg-8kg dumbbell
400m jog
30s+30s side plank

3 sets: 3mins ON, 1min OFF

16/13 cals standing bike erg @damper 8-10
15 DB's push presses
10m DB's OH lunges
1 rope climb

*AMRAP-idealla, töitä 3min ajan. Levätään 1min ja jatketaan siitä mihin jäätiin edellisellä kierroksella.

E3M x 4
8/8 filly press
10-12 alt. gorilla row
10-12 Barbell bicep curl

1A) Hand stand 4x24s
1B) shrimp squat 4x10 alternating

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 79% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @79%

C) Accessory:

Banded strict CTB pull-ups, 6 x 10

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Skull crusher, 4 x 12

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Reverse hyper, 4 x 15

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3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold