3 sets of:
3 x [1 Muscle Snatch + 1 Snatch Drop] @50-60% 1RM Muscle Snatch
- Rest 1-2min btw sets

Power Snatch
1 set of 3's @70%
1 set of 3's @75%
4 set of 2's @80%

5 Sets:
10 Deadlifts + 5 Seated High Box Jumps 80/60cm
- Rest as needed, full recovery

Set 1: @60%
Set 2: @65%
Sets 3-5: @70%

5 sets of:
5 Tempo Front Squats
- 3s down, 3s pause
- Rest 2-3min btw sets

Set 1: @55% 1RM Front Squat
Set 2: @60%
Set 3-5: @65-70%

Bar muscle up
- tekniikkaosuus
- 3-5 x 1-5 Bar mu/ banded/ jumping

4 rounds for quality
1-5 bar mu/ kipping pull up/ butterfly pull up/ strict pull up
5 + 5 dB hang split snatch
5 + 5 turkish sit up

9x
2min ON/2min OFF

3x11m Shuttle Run
+
A) 10 Wall Balls + Max Cal BikeErg
B) 10 DB Snatches + Max Cal SkiErg
C) 10 KB Swings + Max Cal Echo Bike

All For Time:

3 rounds of:
2 x 7,62m DB Walking Lunge (hang position)
20 T2B

Immediately followed by:

2 rounds of:
2 x 7,62m DB Walking Lunge (rack position)
15 C2B

Immediately followed by:

2 x 7,62m DB Walking Lunge (overhead position)
10 BMU

Timecap: 20min

Weights:
Teenagers 16-17, Masters 35-54:
♀ 2 x 15kg DB
♂ 2 x 22,5kg DB

Teenagers 14-15, Masters 55+:
♀ 2 x 10kg DB
♂ 2 x 15kg DB

Kapea penkki 5x5x60%
-2s stopit

2lankun penkki Max1

Facepulls 3x20

Vipunostot sivuille 3x20

Sotilaspenkki käsipainoilla 1x20-30

Penkki 3x1 (80-85-90%), 80% x Amrap

Lattiapenkki käsipainoilla 3x20

Kahvakuula-/käsipainosoutu vuorotahtiin 3x30 (15 / käsi)

Kohautukset penkin päässä istuen 3x15

Vatsarutisrukset x20 / jalkojennostot maaten x 20 / polvet rintaan maaten x 20
-3 kierrosta

Every 2.30 x 4
Power clean + hang power clean + 2 jerk
- heavy but technical weight