Tall snatch 3 x 3 (30 - 50 %)
Tempausveto + raakatempaus + tempaus x 6 (65 - 75 %)
Takakyykky 4 x 2 (tempo 6010) (eka treeni vara 2/ toka treeni vara 1)
(eksentrinen metodi)

30min amrap
X unbroken pull ups
X unbroken thrusters 42,5/30kg
X sec unbroken nose to wall handstand hold
Don’t go for broke. Pick a number you can hold throughout the workout. Walk between each exercise.

• Biphasic Hip Flexor Stretch x 30s each
• Active Straight Leg Raises x 10 each
• Adductor Rockback Stretch x 30s each *Entire time 6s nasal inhale + 6s nasal exhales

“Uphill Sprints”

5-9 x uphill sprints, around 10-15sec.

Rest 2-3min between sets. All sets are close to maximum effort.

Remember to warm-up well, and cool down!

3-4 rds: (super sets)
3-6 Wall walk
6+6 Overhead + Front rack Lunges (w/ db's)
Max reps: Strict Ring dips (Unbroken)
Rest 2min.

And then...

2-3 rds: (super sets)
20-30 Sit ups
10-20 Ab twist (w/plate)
30-60s. Plank hold
Rest 90s.

• 3-3-3-3-3 of:
BB Back Squats (0:03 pause)
3 @ 8 RPE (Load Repeat)
70% 1RM 3 reps
75% 1RM 3 reps
75-80% 1RM 3-3-3 reps
Pause @ parallel position

EMOM 8': 30" HS hold

Conditioning

On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (70’s/50’s)
21/15 Calorie Row
12 Kipping Deficit Handstand Pushups (4.5″/3″)
9 Deadlifts (265/175)

KILOS
Dumbbells: 32/22.5
Barbell: 120.5/79.5

2 rounds, 40sec on/20sec off
Floor thruster + push up
Side plank + open
Hollow slides
Jalan + lantion nosto
V-up

A:Power snatch doubles light weight @ 4X2
B: Power clen push press doubles light weight @4x2
C: Drop Snatch balance @5x3
D: Jerk practice