3 kertaa deadlift, 65-70% DL maks.

10 - 10 - 10

Lepää n. 2-3 min.

2 Kierrosta, 2 min work/ 1 min rest. Vaihda A, B & C:n välillä:

A: 10/8 cal row + 5 push-ups
B: 5 GTOH 70/50 + 5 laterl burpees over bar
C: 10 DL 70/50 + 5 kipping HSPU

Every 90 seconds x 10
3 power cleans
3 front squats
3 push jerks

*Same weight as last week!

Thruster 5 x 3

• first rep from the floor

Build up to a light, technical set of

Clean Pull + Power Clean + Split Jerk

11.6=12.5.=18.5

7min

3 thruster 45/30kg
3 rinta tankoon leuanveto
6 thruster
6 rinta tankoon leuanveto
9 thruster
…

5 Sets For Load:
1 Clean +
2 x Hang Cleans
- Rest 4:00-5:00 between lifts

Clean & Jerk
3 pos Clean + Split Jerk
Set 1 @ 60%
Set 2 @ 65%
Set 3 x 2 @ 70%

Snatch Deadlift 4x4 AHAP
shrug at the top but dont pull

75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.