Front squat 3x10 reps

WEEK 1/6

WARM UP 15-20min

Maanantain saliohjelman + clean technique

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CLEAN PULL to POWER POSITION
4x3@up to 70% bw-% pal 2min *(bw 70% = 1 RM CL&J)

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HIT & HIGH PULL *full foot (contact drill)
3x3[3+1]@BB pal 2min

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
4-5[1+3]@BB / RPE8 *2 reps reverse pal 2min

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PUSH PRESS
3x3@RPE8 *2 reps reverse pal 2min

4 Rounds For Time:

500/450m Row
3 Rope Climbs
7 Push Jerks 70/50kg

TC 20

2 Rounds for Time:
20 Pike Push-Ups or Push-ups
60 Reverse Lunges
60 Wide-Stance Unloaded Good Mornings
20 Burpees

8 x 200m ( rentoa kovaa ) Rest 90 sek.

4 x 800m ( rentoa kovaa ) Rest 2:30

Rest day

Warm-up:
3x
15/12 Calories erg
20 Deadbugs
10 Snatch grip upright rows
10 Snatch grip sotts press behind the neck
5 High box jumps

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A) Snatch

Snatch, every minute on the minute for 9 minutes:
1) 3 @ 69%
2) 2 @ 74%
3) 1 @ 76%

Deficit snatch pulls, 3 x 5 @ 94% of 1 rep max snatch.

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B) Back squats

5 @ 75%
4 @ 79
3x3 @ 81%

+
4x 2-3 Seated high box jumps. Mahdollisimman suorille jaloille.

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C) Accessory:

3x
10 Hanging knee tucks
1:00 min plank hold
20 Heels over object taps

Bonus:

3 x 12 Dumbbell hammer curl
3 x 12 JM press
3 x 15 Weighted hip extension on GHD

1500/1200 m Row
1200m Run

Rest 3 Minutes

1000/800m Row

800m Run

Rest 3 Minutes

500/400m Row
400m Run