Shoulder Press, 3 waves ( 3 rounds )

5@75%
3@80%
2@85%

Go every 2:30

"The Filthy Fifty"
For time:
50 Box jumps 24/20"
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 20/15kg
50 Back extensions
50 Wall ball shots 20/14p
50 Burpees
50 Double unders

For time, 2 settiä:

5 squat cleans - 3 squat cleans - 1 squat clean,

Lepää 3 min settien välissä.

60% - 70% - 75/80%. Vaihda painot itse.

Tavoitteena nopeat painojen vaihdot sekä nostojen aloitukset.

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.

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

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

200 m run

15-12-9:

• squats
• push-ups
• ring-rows

200 m run