Warm Up
3 rounds
1 min cardio machine
10 sots press
10 glute bridges
10-15 tuck ups
then some squat and overhead mobility for snatch

Strenght
Paused Flat Foot Snatch 3x1+2reps@35-50%
Paused Snatch + Snatch 5x1+1reps@60-80%
Snatch 3x1rep@85%
Flat Foot Snatch Pull 3x4reps @90-100% of 1rm snatch
eli tempauseveto olankohautukseen niin et kantapohja ei irtoa lattiasta.
Tällä haetaan sitä et veto suuntautuun ylöspäin eikä kaadu eteen/taakse.

Accessory Work
3-4 rounds kiertoharjoituksena
12-15 reverse flyes with plates @2.5-5kg's
12-15 american kb swings
24-30 weighted ukraine twitss
rest as needed

Front squat 5x5
* -nouseva paino
-lepo 3-4min sarjojen välissä*

45 min PK
1000m machine
30s hang
10+10 pallof press
20 light kb swings
20 steps lunges
1000m machine
100 rope jumps
3+3 light TGU
1 min in the bottom of squat

Rest day - what did you do?

6rounds: 30s On / 30s Off

1) DU
2) sit up
3) Db snatch
4 ) plank hold

3rounds

8+8 Db press
8+8 suitcase deadlift
16 banded pull apart

3 x 3 @85%
*rest 60-90sec

Partner "Holleyman"
30 rounds
5 wall ball 20/14
3 handstand push-up / box HSPU
1 power clean 100/70

You go, I go
Full rounds (15 rounds/each)