shoulder press 5 x 3

• same weight in all sets
• rest 150sec between sets

6 kertaa OHS, 70-80% OHS maksimista tai hieman haastava kahden toiston sarja.

2 - 2 - 2 - 2 - 2 - 2

Lepää 1-2 min.

10 EMOM:

1 power clean + 3 jerks, 60/40.

Rest 5 min.

10 EMOM:

1 power snatch + 3 snatch grip thrusters behind the neck 40/30.

Light weight, be fast

4 x ME

rest 2min between sets

Snatch Complex:
3 Snatch pull
3 Power Snatch
3 Power Snatch Balance

Use light weights. Rest after each set. Focus on bar path and timing.

-@ 50% if previous week was clean
-@ 40% if NOT

1RM Deadlift

1RM Shoulder Press

AMRAP 8 of ascending reps:
2 Burpee Box Jumps (61/51)
2 Squat Cleans (60/42.5)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.

• Score = total reps completed
• Beginner: Sub Russian Swing for Squat Clean