Shoulder Press

5 70%+
5 75%+
3 80%+
5 80%+
3 85%+
1 90%+

Go every 2:30

For load

Squat Snatch 1 RM
-write out 3 of the heaviest successful lifts.

---

Goal & Intensity:
-6-10 heavy lifts.
-Increase loading across each lift as you are able.
-Emphasise hip extension and receiving the bar overhead with locked-out arms.
-If you miss a lift more than once, decrease load to improve your technique before continuing.

Bench press max reps 0.5 bodyweight

3 x 3-5 strict pull-ups 3s laskeutumisella, lepää 1 min. Scaled: australian/banded/ring row.

3 x 7-10 push-ups 3s laskeutumisella, lepää 1 min. Scaled: banded/box.

3 x 6 alt. pistol squats 3s laskeutumisella + 10 air squats, lepää 1 min. Scaled: box pistols.

Snatch pull, 100-105% snatch maks.

3 - 3 - 3

4 kertaa

2 power snatches, 50 % snatch maks.

4 kertaa

2 power cleans, 50% C&J maks.

4 kertaa

2 split jerks, 2s stop kiinniotossa, 50% C&J maks.

Lepää n. 2 min.

6 kertaa, 65-70% C&J maksimista:

1 high hang clean + 1 hang clean + 1 clean + 1 jerk

rest n. 2 min.

”Karabell”

10 kierrosta

3 raaka tempaus miehillä maksimissa 60kg ja naisilla 40kg
15 seinäpallo

20min aikaraja

3-position clean (floor, knee, hips)

Rengasleuanveto 3x3-5, lisää 1 toisto/sarjaan

tauot 2 min.