Hip snatch + hang snatch
3-5 x 1+2
60-65%

The % is for guideline only. Keep working with that weight where your technique breaks, untill you can fix it again.

Every 5:00 x 4 sets
10 Strict Pull-ups
10 Strict Handstand Push-ups
500 Meter Row

Rx+:15 Reps each, C2B Pull-ups

Extra:
Overhead Triceps extension: 3 x 12. Rest 60s.

Superset x 4 sets
Snatch Grip Pendlay Row x 8-10
Rest 45s.
DB Push-Ups x 8-10
Rest 45s.

Option: Knee push-ups with hands on DBs for scaling.
Aim to improve on last week

16 Walking Lunge Steps w/ barbell in front rack
6-12 T2B
rest 90s

3-4x
30/30 or 45/15

1. Plank twist
2. Jooga himmeli + 2x kantapään nosto
3. Ski
4. Side plank hip lift
5. Side plank hip lift
6. Lunge walk with plate over head
7. Row
8. Sit-up + V-up
9. Cossak squat
10. Bike & 12. rest

A) Clean and jerk

Power clean + Low hang clean + 2-3 Jerks w/ 2-3s pause @catch
Nousevalla painolla kunnes hidastuu.
Ei tng, ei pudotuksia
Kaksi kertaa sama paino ennen lisäämistä.

B) Front squats, 5 x 4 @ 76-79%.

C) Accessory

4 Rounds of:
8 Bent over rows
10+10 Bulgarian split squats
12 Weighted hip extensions
*Viimeinen kerta tätä settiä, joten kunnon poltte ja happo!

Superset x 3 sets
Seated Supinated DB Lateral Raises x 12-15
Rest 60s.
Overhead Triceps extension x 12-15
Rest 60s.
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

A) Clean and jerk

2 Power cleans + 2 Front squats + 2-3 Jerks w/ 2-3s pause @catch
Nousevalla painolla kunnes hidastuu.
Ei tng, ei pudotuksia
Kaksi kertaa sama paino ennen lisäämistä.

B) Front squats, 5 x 4 @ 72-75%. Hieman raskaampi kuin viime viikolla.

C) Accessory

3-4 Rounds of:
8 Bent over rows
10+10 Bulgarian split squats
12 Weighted hip extensions

1) Clean 8x2x70%

4x4x65-75% Hang Power Snatch