3x10 Seated Arnold Presses RPE 6-7
- Unbroken sets, focus on movement & ROM
- Rest 1min btw sets

3x3 Back Squat @80%
- Rest 2min btw sets

6 sets of Deadlift
Set 1: 6 @60%
Set 2: 4 @70%
Set 3: 2 @80%
Set 4: 6 @65%
Set 5: 4 75%
Set 6: 2 85%
- 3min Rest btw sets

EMOM 5:
1 Power Clean @65%

• Rest 2min

EMOM 5:
1 Power Clean @70%

• Rest 2min

EMOM 5:
1 Power Clean @75%

Deadlift

10-10-10-10

E3MOM / 2-3 rep in tank

4-5sets:

2 snatch balance + 2 OHS 2s pause easy&fast!!

EMOM / or E75s

6-8sets:

3-4x 2 hang squat snatch 70-80%
3-4x 1 hang squat snatch 80-90%

E90s / or E75s

Back squat

8-6-6-4

E3MOM / 2-3 rep in tank

6-8sets:

3 hang power snatch 65-75%

E75s / or E90s / BE FAST!! / VOIT TEHDÄ HALUTESSASI MYÖS BLOKEILTA

E90s x 9

3x3 clean&jerk 60-67%
3x2 clean&jerk 67-73%
3x1 clean&jerk 73-80%

POWER OR SQUAT CLEAN / PUSH OR SPLIT JERK