*flat footed

2×3@barbell, 3@up to 50-55%, sn-%, rest btw sets 2min

1-2× 1+2@barbell,
2× 1+2@70-75%,
3× 1+2@75-80%, jerk-%, rest btw sets 2min

15-12-9-6-3
Power cleans (35/52,5 kg)
Push jerks
Box jump-overs

Warm Up
Speed Ladder Drills for 5 minutes
straight to
5x4 jumping over hurdlers inside 5 minutes (tai 4 korkeaa tasajalka hyppyä kuvitteellisten aitojen yli) (ota pari eka hyppy kierrosta iisimmin)
then 2 rounds
5 romanian deadlift
5 hang muscle clean
5 front squats
5 tall cleans

Strenght
In the Hole Front Squat 4x5reps@50-55-60-65% of 1rm
rest 2-3 min bwn sets

Weightlifting
3-5x1 power clean + 1 low hang power clean + 1 hang power clean @50-70%
3-5x1+1 +1 deadlift + tng squat clean + hang squat clean @70-80% of 1rm
rest as needed bwn sets

Metcon Prep:
2-3 sets
6 ghd sit ups + 3/3 single arm db oh lunge walk (add weight) + 3-5 m hs walk OR 1 Wall walk
rest 1 min bwn sets

Metcon @80-85% effort
3 rounds for time
20-30 ghd sit ups
20m single arm db oh lunge walk @15-20/22.5-27.5kg
10-20m hs walk or 3-5 wall walks
time target is 12-15 minutes

EMOM x 8-12

1) machine
2) 5-10 ring row + snowangel
3) machine
4) 5-10 push up + v-up

6-8sets:

1 power snatch 2s pause knee level / 75-87%

E90s / or E75s

Shoulder press

10-8-8-6

E3MOM / 2-3 REP IN TANK

EMOM x 10

2 hang power snatch / 60-70%, be fast !!

6-8sets:

3 hang squat snatch 60-75%

E90s / or E75s

Back squat

10-8-6-4

E3MOM / 2-3 rep in tank