Five rep max power snatch (touch and go).

Built daily heavy
7 reps (max 1-2 rep reserv)

then
5 reps @ 107% heavy 7 reps
3 + reps @ 113% heavy 7 reps
(+ = max reps, minimum 3 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg

Basic Endurance 45 minutes.

50/40 Calories Any Ergo
12 Toes To Bar / 15 Weighted Sit Ups
60m Kettlebell / Dumbbells Frontrack Walk
5 Skin The Cat
2 Rope Climb

5 kierrosta

50 naruhyppyä
10 HSPU boxilta
3 PEP

4th set of 15 BB Back Sumo SQ

Box-kyykky 10x2x55%
Maastaveto 6x1x75%
Hyvää Huomenta 3x10
Salkkunostot 3x10
Vatsat kuminauhalla 50 toistoa "polvilta" + 50 toistoa seisoen

3 rounds

• 6 Rear Foot Elevated Split Squat / side
• 25 Double Leg Banded Leg Curls
• 30s Max reps Abs w. Plate Switch

Rest as needed between rounds

Squat Flow video and 5-10 Down Dog to Cobra video

Work to a challenging set of 3+ in 20min.

Rest 2.00 between sets once weight approaches 70% of 1RM

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 21 m.

B. MU practice for 50 min
- RS 4 x 8
- Turn 2 x 3
- 1 swing + 1 HTR 5 x 1
- 1 swing + 1 MU x 7 (total of 15 attempts)

2.WL
A. Power Clean - Touch n go 3 RM

B. Every 20 s. for 10 minutes:
1 Power Clean @ 90-100% of 3 RM weight
- 54 kg

3.Strength
A. Back squat 5 x 2 > split squat with barbell
8/side x 35 40 40 40 kg

B. 2 rounds:
10 Supinated DB lateral raises (Light)
25 Banded tricep extension
25 Banded Bicep curl