EMOM x 10 MINUTES
1 Power Snatch + 1 Hang Power Snatch
Start Light and build to Moderate+

4x5 Pressing Snatch Balance
- Rest as needed
- Go by feel

EMOM x 8-12

1) row
2) 5 deadlift + 5 hang clean + 5 power clean
3) row
4) 5 press + 5 push press + 5 push jerk

SKILL
EMOM x 5 MINUTES
1 Strict Pull-Up or Dynamic Kip Swing + 1 Pull-Up or Half Pull-Up + 1 Chest to Bar or Pull-Ups
or
3 x Strict Partner Assisted Chin-Up Chest to Bars

DELOAD WEEK

A) 4 warm-up sets
2 snatch pull
2 high hang snatch
2 overhead squat
*Light / technical weight

B) 6 sets
1 snatch pull
1 hang snatch
1 overhead squat
@55-75% 1RM

C) On the minute for 6min
1. Glute bridge hold (weighted)
2. Wall-sit hold
3. Rest

Suorinjaloin maastaveto 3x10x30%

Etuheilautus 3x20
-saa olla raskas

Linkkarit 3x8

Kyykky 1x85%

Stoppi-kyykky 3x1x50%
-3s stopit

B1) 8 min AMRAP
6 burpee box overs
8 DB squats 2x22,5kg/2x15kg
10 pull ups

RX
AMRAP x 20 MINUTES
20 Wall Ball @9/6kg
15 Up-Downs
10 Box Jump Step Down @50cm / 10 BJSD @ 75cm

SCALED
AMRAP x 20 MINUTES
20 Wall Ball
15 Up-Downs
10 Box Jump Step Down @ Low / 10 BJSD @ high
Alternate each round between a low box and a high box
RPE 7
Goal: 5+ rounds

E3:30 x4:
16 alternating step back front rack lunge
- RIR 1-2 / leg on last set

Vatsarutistukset 3x20
Sivutaivutukset 3x20
- molemmat kevyttä keskivartalon lämmittelyä

Kyykky 1x97,5%

Walkouts’ 3x1 (110-120%)
-eli raudat telineistä, kävely kyykkyasentoon, 3-5s pito ja takaisin telineisiin

Jefferson curl 1x20

Reverse crunches 1x30-50