3x10/10 Pallof’s press w/2s. hold. Don't use too thick band!

For time:
100-200-300-400-500 meters with 60 seconds rest between sets

Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3
Front Squat - 75%x2, 80%x1, 85%x1
Snatch Pull - 90%x2x3

Tempaus
70
75
80
3x1@85

Etukyykky
2@75
1@80
1@85

Te-veto 3x2@90

(Kaisa tanko jumppaa + te 80% työntö 70)

Penkki ykkönen!!!!

B.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

Box JK @ Safety Squat Bar 8x2x80%
Jännehypyt 5x3
Maastaveto suorin jaloin 5x10-15
Jalkanostot tasapenkillä 3x6-15 (käsipaino lisäpainona jalkojen välissä)

Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
@ workout pace
500m BikeErg
250m SkiErg
200m Row

5 rounds for time of:

• 225-lb./155-lb. clean and jerks, 4 reps
• 6 bar muscle-ups
• 40-ft. handstand walk

2 power clean + 1 hang clean + 1 jerk
x 1 @ 70%
x 5 @ 75%

1 power clean + 1 hang clean + 1 jerk @ 80% x 1

Technique :
Kipping/ strict Pull up variations
Kipping / strict HSPU variations