Snatch
Climb to a heavy, not max, single Power Snatch.

1) Hollow Hold 45s
2) Arch Hold 45s
3) Side plank L 45s
4) Side plank R 45s

3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls

Superkids

5 x

3 PEP
5 leukaa
20 naruhyppyä

Ninjat

5x
5 m käsilläkävelyä
7 rintatankoon
30 DU

Työntötekniikka

5 x 2 + 2

WL
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

Conditioning
5 RFT:
12 Wall Balls
12 Burpees

6 min AMRAP
10 sek roikunta
10 burpeeta

Every 90s. for 12 reps
1 x Hang Power Snatch + 2 x Overhead Squat @ 65%+
Start from 65% and add weight after every 1-2 reps IF MOVING WELL.

Viikko 4 on kevyt viikko! PK-treeneistä tehdään vain kaksi.

AMRAP 4 TABATA WITH NO REST BETWEEN TABATAS.:
- TABATA pull ups.
- TABATA push ups.
- TABATA sit ups.
- TABATA air squats.