Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch romanian deadlift + 5 hip high pulls + 5 overhead squats
2nd round) 5 snatch pull + 5 hip muscle snatch + 5 press under to ohs

3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 snatch pulls + 2 tempo power snatch + 2 ohs @35-55%
5x1+1+1 snatch pull + power snatch + squat snatch @60-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 8+6+4+4reps@65-75-85-90% of 1rm
rest as needed bwn sets

21 Thrusters (42,5/30 kg)
21 Pull-Ups
15 Thrusters (52,5/35 kg)
15 Chest-to-Bar Pull-Ups
9 Thrusters (60kg/42,5 kg)
9 Bar Muscle-Ups

48 minutes of : ( 2 rounds )

10 minutes Row @ Zone 2-3
2 minutes : Sit-Ups
10 minutes Bike @ Zone 2-3
2 minutes : Plank Hold

3@up to 80-85%, 3-4×3@70-75%, rest btw sets 3min

EMOM40

1. row (cal)
2. shuttle run (m)
3. burpee over line
4. rest

Rpe 3

Valitse liikkeiden toistomäärät huomioiden rpe. Työaika max 45s per minuutti.

4 sets for time:
3 rounds:
5 Power Cleans @60/42kg (scaled 43/30kg)
5 Front Squats
5 STOH

• Rest 3min btw sets

Clean 3x4x75%

1 Hang Power / Squat Snatch, pick load @medium- heavy

Every 45 secs for 15 sets !

Optional : hang squat clean

3x 12min ON/90sec OFF

In Pair
Max Cal

Row
Ski
Bike

4 rounds, rest 1-2min between sets:

1) 6+6 Single Arm Seated DB Press
2) 10-20 GHD Hip Extension
3) 5+5m Banded Lateral March

Ohje: tee päivän kunnon mukaan