Joka 90 sekunti 10 kertaa:

1 hang power clean + 1 hang clean + 1 push jerk + 1 split jerk

Nosta painoa joka toiselle sarjalle. 50-70% C&J maksimista.

Run 6k

7 x every 2 min

Halting Clean Deadlift
+
High hang Clean
+
Front squat

2-4 kg to last time 15.4.

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Goal & Intensity:
-Improve pull mechanics and smooth transitions in the clean and front squat.
-Execution: Every 2 minutes for 7 rounds: Clean deadlift + High hang clean + Front squat.
-Progress: Add 2–4 kg from last time (15.4.) if your technique allows.
-Tip: Keep your core tight and focus on quality movement.
RPE: 8

Push Press 5-5-5-3-3

50 min LSD:
400m Run
6 Clean & Jerk
8 Ring row (easy scaling)
6 Dive bombers

Keep HR low.

Find your Snatch 3 TM in 15min

Fours sets of five, 70-80% 1RM

3 Rounds:

YGIG

5 x Back Squat (3-position stop)

YGIG

5 x Romanian Deadlift (No contact pause)

Add weight to previous week / AHAFA

50 min of low intensity work:

1min : 1min

0-10min) Row - KB Windmill
10-20) Shuttle run - OHS w/stick
20-30) Single Under - Lying pass overs w/stick
30-40) Bear walk - Perfect Stretch
40-50) Plate Squat - Dead hang / dead hang w/feet on ground

HR around 60-70%

200 m run

15-12-9:

• squats
• push-ups
• ring-rows

200 m run