Emom x 5
Power Clean & Jerk @50%
Hang Clean
Clean & Jerk

Emom 90s x5 @60-> 75
Hang Clean & Jerk
Clean & Jerk

Every 2min 80-> 105%
Clean & Jerk

Behind the next strict press – 4 x 10 @ AHAFA (add load each set

Snatch 6x1

Seated Resistance Band Row: 100 Reps AFAP.
*Each time you break perform 20 Hollow Rocks
+
- Scorpion Stretch - 60s each
- Biphasic Lat Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Every 2:30 for 15:00
4 Front Squats @80% 1RM
- Work on positions and speed out of the bottom.

6 sets of:
2 Power Cleans + 1 Clean
- No TnG, drop the barbell after each rep
- Rest 2mins btw sets

Set 1: 60% 1RM Power Clean
Set 2: 65%
Set 3: 75%
Set 4: 80%
Set 5: 82%
Set 6: 85%

6 sets of Hang Power Snatch doubles
Set 1: @65% 1RM Power Snatch
Set 2: @68%
Set 3: @75%
Set 4: @80%
Set 5: @82%
Set 6: @85%
- Don't drop the barbell, use the same grip
- Rest 2-3 mins btw sets.

4 Rounds w/ Tabata timer, 20s ON / 10s OFF:
- 10 V-ups
- 10 Tuck-ups
- 10 Hollow Rocks
- 10s Hollow Hold

DELOAD WEEK

4x3
Snatch pull
Moderate weight

EMOM3 x 5

Front Squat 3 70-75%
Vatsalihasliike 10 ( vaihtele, istumaannousu, jalannostot, T2B...)