For time:

400m run
20 power snatch @60/40kg

Back squat 5x3
- 2s pause @bottom
- 60-70% maksimi takakyykystä

4 Rounds / Every 1:30

AHAFA
6 Shoulder press
8 Pendley row

Every 2,5 min for 5 times
5 shoulder press @77,5-80% of 1rm

4 rounds:
6 back squat (3sec eccentric)
- rest 15sec
12 cyclist squat with two kb`s
- rest 3min

Advanced:

3 rounds:
6 back squat (3sec eccentric)
- rest 15sec
12 cyclist squat with two kb`s
- rest 15sec
25+25 walking lunge
- rest 3min

5 x 2 tall clean

• focus on speed under the bar and rhythm

Front squat

5-5-5-5

• 3-5 box jump jump after each set of squat

5x5 78% back squat

Clean & Jerk
10x3+1 or 1+3 @ Build up from light weight (max 85%)
Every 2min

4 x 2 back squat

• leave two reps in the tank
• rest 3-4 min btw sets