Every 1.30 x 8
Clean + push press
- build up to daily heavy

Treeni 3
Warm Up
3 min cardio machine
then 2 rounds
10 deadlifts (DL)
10 upright row
5 hang pc
10 front squat (FS)
10 Press
10 Good morning (GM)
all with empty barbell

Strenght
Power Snatch 4x2 @70-75%
rest 1.5-2 min bwn sets.

Power Clean + Push Jerk 4x2+2 reps @70-75% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-10-8-6-6 reps @45-55-65-70-75%
rest 2 min bwn sets

Accessory Work
3x20 banded hamstring curls + 20 banded deadbugs
alt time with partner (jatka omatoimisesti eka erän jälkeen jos aika täys)

DELOAD WEEK

A) Ring muscle-up skills

B) 3 rounds (you go / I go full rounds)
3-5 ring muscle-up
10 burpee box jump 60/50

ON A 10:00 RUNNING CLOCK...
Practice Rope Climbs

• Goal is to gain confidence and improve 'smoothness' on the rope.
• RPE 3

EVERY 1:30 x 6 SETS
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
Start Light-Moderate and build to Moderate

Rest day - what did you do?

3 split jerks

Warm-up:

3x
5 No contact muscle snatch
5 Snatch grip begind the neck shoulder press
5 Overhead squats
5 Snatch grip sotts press behid the neck
3 Snatches
10+10 Half kneeling rotational medball throws against a wall.

A) Snatch & Snatch pulls

Build up to a heavy, but fast weight in a complex of “3 Low hang floating snatch pulls + 2 hang snatches” in 10:00 minutes.

Then 5 sets @ 75-80%"
Snatch pulls with pause at shin, 4 x 3 @ 80%

B) Back squats

4 @ 77%
3 @ 79%
2 @ 81%
4 @ 79%
3 @ 82%
2 @ 84%

C) Accessory:

Core:

3x
20 V-ups
30 Landmine twists

Bonus:

3x
10 Sotts press behind the neck
10 Lu raises
10 Weighted hip extension with pause at top
6-12 Pull-ups/Banded pull-ups"

Row intervals for 12 min
ODD max calories
EVEN rest

0 - 2 9 rep @67.5%
2 - 4 7 rep @72.5
4 - 6  5 @77.5%
6 - 8  3 @82.5%  
8 - 9:30 1 rep build
9:30 - 11 1 rep build
11 - 12:30 1 rep build
12:30 - 14 1 rep
14 - 15:30 1 rep
*0 - 8 min every 2 min
*8 - 15:30 every 1:30
*build to days heavy 1