A: slow motion squat snatch 5x2 @75%

B: squat snatch up to heavy

C: Power clean + squat clean + hang squat clean + split jerk 5x1 @80% of squat clean max

SET A I 4 rounds
6x barbell hip thrust
8-10x weighted abmat situp

SET B I 3 rounds
6+6x 1-leg KB deadlift
6+6x split stance squat
6+6x clamshell

EMOM9: (40s on / 20s off)
1. KB sumo deadlift high pull
2. Mountain climbers
3. KB goblet reversed lunge

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

CLEAN On The plate
5x2@kevyt pal 2min

--

POWER CLEAN + CLEAN
5x2@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

A,
Bench Press 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.
--then--
4x 1 within 15% of 1RM.

B,
Teams of 2 - for time:
100 Push Press, 52/35kg
30 Rope Climbs
100 Bar Facing Burpees
30 Strict Pull-ups

Complete in teams of 2; one person works at a time. You must complete one exercise before moving onto the next.

C,
3 rounds for quality of:
Arms Overhead Hip Hinge Hold, 10 secs
10 Plate External Rotations, pick load
5 L/5 R Plank Reach Throughs

Plate External Rotations- bent over

5-10min Row/Bike/Ski/Run

---

3 rounds:
8 Air squat cross kick
10 Tuck ups
5 Single arm press + 5 Windmill
(left&right)
20sec. Side plank hold
(left&right)

---

One round of kangaroo flow

3 Sets:
12 Glute Ham Raises
12 Side Plank Arch Ups (per side)
15 Single Leg Knee Over Toes Calf Raises
- Rest 2min btw sets

15-12-9-6-3 reps for time of:

• Power cleans
• Bar-facing burpees

♀ 95 lb. ♂ 135 lb.

⭐️🌛🌞🌜🌞⭐️

Run 400m
12 burpee box overs
20 DB snatches
2 rope climbs or scale to 4 rope lowers

30s on - 30s off x8:
a) barbell zercher hold (from rack)
b) double kb front rack carry

Go heavy in holds and carries!