A:
Skill Primer
Low Hang Muscle Clean, Push Jerk & Double Pause Split Jerk (5-8 sets x 2+2+2)

B:
Halted Clean Deadlift, Low Hang Clean & Split Jerk
(8 sets x 1+2+1 / 60%-70%)

Partner workout
20min AMRAP
Partner 1: 300m run
Partner 2: AMRAP one arm devil's press 22,5/15

2 rounds:
30/24cal Row
30/24cal Ski
30/24cal AB
Trasition work, alt. btw:
5 BMU
10 KBS (US) 32/24kg-

Make up an extra credit session you missed from earlier in the week
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

135 min

1.Snatch
A. Build up to 1RM snatch in 20 min
- 52.5 kg

B. Snatch consistency work
EMOM8
2 Power snatch
*Build up to max 85 %, start from 65 %.
- 40 kg

2.CTB
- Every 90 s. x 6: 7 CTB
- Easy bike between sets

3.Back squat
Build up to 3 RM back squat in 20 minutes
- 85 kg

4.Accessory
20-16-14-12 reps of:
Hip thrust - 50 kg
* After each completed set do:
3 High box jumps

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

WU
Flow 8, squat flow

3-4rds
8-10 Good Mornings
8-10 DB/KB Press
8-10 Goblet Squat

Lepoja / huoltoa

Yläkerta pumppaajilla Deload = Huoltoa ja Pk harjoituksia ilman voima treenejä.

Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 3-5 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s