Front squat 5x4
– nouseva paino
– lepo 3-4min

5x3 Tempo Pause Front Squats
• 5 sec slowly down, hold 2 sec and explode up

Snatch 4x6

Bs 4x6 60-65%
Explosive

6 x 2min on / 1min off: (alt A & B)
A)
12 DB snatch alt 1x50/35lb
6 burpee box jump over 60/50cm

B)
8 DKB fr. rev lunge 2x24/16kg
10/8 cal erg

RPE 4.0-4.5
-> mene reipasta vauhtia joka kierroksella!

PUSH / OR SPLIT JERK STRENGTH

6-8sets:

3 jerk 3 s pause catch position / easy fast!!

DELOAD WEEK

3 rounds
3 thruster from the floor
6 strict pull-up
Rest 1,5min

Partner AMRAP 30

40cal row
40 Db hang clean
40 Db front squat
40 Db stoh
40 burpee over Db

For time :

10-1
Pull-Ups
Thrusters 42,5/30kg

TC 10

Accesory 4 rds

10 negative pull ups
10+10 db press