Power Snatch Double, TnG or DnG

Every 60-90sec x12

1-3@RPE 3
4-6@RPE 3-4
7-9@RPE 4
10-12@RPE 4-5

Front Squat Box Squat: 2RM. Rest 2:00
– Use a box just below parallel
– Option: 5 x 5, adding weight if form permits.

Painonnoston tekniikaa.

Tempaus & Työntö.

10min EMOM: Cluster @75-85% of todays best

Scale if needed.

Complete in any order

DB bench press 4 x 10

Ring row 4 x 10

Barbell curls 4 x 10

Barbell skull crushers 4 x 10

DB hammer curls 4 x 10 per hand

Dips 4 x 8

No heavy breathing allowed.

1. Power Clean + Jerk: 5 x 1.1 (10s) @75-80%, every 60s. – Option: Work on technique with a light load for all sets.
2. This is 2 reps of clean and jerk, with a 10s break between, C&J, 10s, C&J.
3. Back Squat: 3 x 5 @80% for all sets. Rest 2:00 – Option: 3 x 8 @ slightly heavier than last week for all sets.

Back Squat

5x5

Snatch balance + OHS
5 x 2+4
* focus on speed and technique

1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs
Toes to Bar

STRENGTH

4 rounds, rest as needed:

1) 6 Back Squat
2) 6 Bench Press
3) 6 Weighted Pull-Up

RPE 4 (1-2 reps in the tank)