A1 Bulgarian Split Squat
3x8 (lyhyt askel)
rest 90s btw sets

3rds
B1 Romanian DL x 8-10
rest 45s
B2 Leg Curl w/pinkball x 8-10
rest 45s
B3 Plank Hold x 30-45s
rest 45s

A) Single Arm DB Strict Press
Build to a 5 RM over 4-6 sets. Rest 60s
- Start on the non dominant side

B) Weighted Chin-Up
Build to a HEAVY 1 in 7 sets. Rest 2:00.
- Option: Accumulate 25 reps unweighted or with partner/self assist.

”Iitu”
10 Rounds
10 Kettlebell snatch 32/24kg
5 Power clean 75/55kg
50 Double unders

On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch High Pull
1 Hang Power Snatch

Front Squat
3x10 @ 60%
Rest as needed
Easy and light feeling.

Skill - HSPU

Metcon (quality)

15 Minutes for quality & minimum rest of:

4+4 TGU
8 Strict HSPU

*Choose a moderate weight. Goal is to go unbroken on each set.

STRENGTH
Alternate for 5 rounds, rest as needed between

1) 6 Push Press
2) 6 Front Squat

RPE 4 (2-4 reps in the tank)

12 min Emom
1 Snatch 65->85%

Box Squat
8 x 3 @60% of Monday, every 60s.
- parallel box
- Wider than standard stance today

Practise 3-4 sets of
3 Snatch grip push press + 3 ohs @light/moderate weight
then
Practise 3-4 sets of
Snatch balance x 2-3 reps at once
then
rest of time
Lift some snatches 2-3 reps at one set for rest of time (focus your technique, get some tips from coach )