Snatch complex

8x 1 hang power snatch + 1 power snatch 70-85%

2 Rounds

2,5min AMRAP
12/9 cal row
8 DB snatch 22,5/15

1,5min rest

2,5min AMRAP
12 pull-up / jumping pull-up
15 squat

1,5min rest

"Chief"
5 Rounds,
Max reps in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats

Rest 1 min between rounds

3 rounds for quality
10-12/side one arm DB row
10-12/side one legged KB deadlift
30s wall sit hold

Back squat progression VK5/5
7x2
@75-85% 1RM

5VK takakyykkyprogressio, jossa toistomäärä vähenee viikoittain, sarjoja tulee yksi lisää sekä kuorma kasvaa.

@Skillday
2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 3-10 Side to Side Pull-Up video
2) 5+5 Single Leg Box Jump (jump and land with the same foot, step down if needed)
3) 10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold
4) 6+6 DB/KB Single Arm OHS video
5) 1-3 Skin the Cat video

Back Squat

2 x 10 @ 60% +
2 x 8 @ 70% +
2 x 5 @ 75% +

Go Every 3:30

Shoulder press (Wendler week 8 deload)

Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

The % are calculated from 90% of your 1RM!

3x 6-8

Rengasleuka tai Rengassoutu
Vipunosto sivuille

Front squats
3-5 x 5 front squat
- Rakenna painoissa RIR 2 / ~80% viimeisessä sarjassa
- Flow: Omaan tahtiin 3-5 työsarjaa, nouse päivän RIR2-painoon