• OH-Reverse Lunge: 8+8
• KB One leg Romanian deadlift: 8+8
• One hand KB Z-press: 8+8
• Russian Ab twist: 16 (Rest as needed)

5x
1 Pause Clean pull + 1 Pause High hang squat clean + 1 pause jerk (30-60%)

5x
1 Hang squat clean + 1 low hang squat clean + 1 jerk (30-60%)

Snatch skills

on the min for 10 minutes:

Odd: 8-10 Muscle snatch (light weight)
Even: 10-15 V-ups / tuck ups

On the min for 10 minutes:
Odd: 6-8 pause overhead squat (light weight)
Even: 30 sec side plank crunch left side (slow tempo)

On the min for 10 minutes:
Odd: 6-8 High hang snatch (light weight)
Even: 30 sec side plank crunch right side (slow tempo)

10 Prone KB row,
5-15 Ring Dips,
10m Dragon squat,
20-50 cal Monostructural (Run 400m),
10-20 Lunge Rotation Ball throw

Accessory work

100 banded triceps pushdowns
5 strict pull-ups or 10 ring rows every time you take a rest.

5 rounds for time:
400m Run
30 Wallball (20/14lbs)
30 Box jump (60/50cm)

Time cap: 30min.

3 Rounds
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 CTB Pull-Ups
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 Deadlifts (225/155)

AMRAP 7
9 Deadlifts 120/85kg
3 Muscle-Ups

Rest 3min

AMRAP 5
7 Deadlifts 100/70kg
7 Bar over burpees

Rest 2min

AMRAP 3
5 Deadlifts 80/60kg
10 Pushups

Clean & jerk complex

1 power clean
1 hang clean
1 frontsquat
1 push jerk
1 split jerk

Tanko ei saa käydä välillä maassa tai telineissä. Tavoitteena maksimipaino!