Warm Up
2 rounds
40/20/10s of rowing, add speed.
5 prone ATYT's
10 cossack squats
10 glute airplanes
2-3 sets snatch barbell warm up (mix as you like)
rest 1 min bwn sets

Weightlifting
3x 2 snatch pulls + 2 high hang power snatch +2 ohs 35-55%
4-5x1+1+1 power snatch + hang power snatch + TNG squat snatch @60-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 10+8+8+8 reps@60-70-75-80% of 1rm
rest as needed bwn sets

BULGARIAN SPLIT SQUAT + BENT OVER ROW

4-5× 5+5@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

3 sets:
2 Power Cleans @80%
- No TnG
- Rest as needed btw sets

Aikaa vastaan:

”Grace”

• 30 rinnalleveto & työntö (N 42,5kg / M 60kg)

5min lepo

”Teini-Grace”

• 30 rinnalleveto & työntö (N 35kg / M 50kg)

5min lepo

”Baby-Grace”

• 30 rinnalleveto & työntö (N 30kg / M 42,5kg)

(Skaalaus: Aloituspaino sellainen, että ekassa setissä menee alle 5min. Vähennä aina seuraavaan settiin painoa noin 15%)

Face Pulls 2 x 10-12

Incline Dumbbell Front Raises 2-3 x 10-12 + partials

Dumbbell Cheat laterals 3-4 x 6-8
- With one dumbbell, per side

Rest day

EMOM x 24

1) echo
2) 5-10 pull up
3) shuttle run
4) 5-10 hang power snatch

*split both side / split jerk to the other side on the next set

1-2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70%, 1×2× 1+1@60%, 1+1@70%, jerk-%, rest btw sets 2min