A1) negative HSPU 4x2, hold 5s in the 90 degree angle then go down as slow as possible
scaling on box knees/feet
A2) shoulder press 3x2x75%
no scaling
A3) Support on rings 3x20s
rest as needed

4x4 Muscle Cleans @65%
- Rest 2min btw sets

DL: 2x10 (50-60%)

DELOAD WEEK

18min AMRAP

Person 1: 1 round for both sides:
7 KB hang power clean
7m KB front rack walking lunge
7m KB overhead carry

Person 2: Easy row

Pendlay Row 5x5x25%

Maastaveto 2x95%

Etukyykky 3x3x80-90% (etukyykyn maksimista)

SitUps 5x10

four sets of two

Etuheilautus kahvakuulalla 5x20
-kevyttä lantion herättelyä, sarjojen välissä lonkankoukistajien pumppaavat venytykset x10 / puoli

Kyykky 4x4x70%

Maastaveto 5x1x80%

Etukyykky 5x5
-nousevat sarjat, viimeinen saa olla jo tiukka

Sivutaivutukset käsipainolla 3x20 / puoli

RX
3 x 6:00; rest 2:00
600m Run
20 Box Step Overs @60/50cm
20 Kipping Chest to Bars / Pull-Ups
-Max Sit-Ups w/ Time Remaining-

SCALED
3 x 6:00; rest 2:00
600m Run
20 Box Step Overs
20 Jumping Pull-Ups / Ring Rows
-Max Sit-Ups w/ Time Remaining-
RPE 7

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Prayer Stretch on Box
10 Alt. Wrist Push-Ups
:30/:30 Half Pigeon Stretch on Box

Warm Up
2 rounds
25/20 calories of air bike
10/10 single leg hip bridge + 10 hip bridges with miniband
20 banded air squats
10/10 side plank hold + rotation with 2.5kg plate
:20 Hollow Body Hold
then some squat mobility and get to warm up sets

Strenght
3 sets of 2 Front Squats + 4 Back Squats @88-98% of 1rm Front Squat
rest 3-4 min bwn sets

Metcon
5 sets
7/10 calories air bike (masters 45+ 6/8 calories)
3 power snatches, starting at 60% of 1rm and build up to 80%
go new round every 2 min
target sub 1 min on each set!

rest 3-5 mins

5 sets
7/10 calories air bike (masters 45+ 6/8 calories)
3 power clean&jerks, starting at 60% of 1rm and build up to 80%
go new round every 2 min
target sub 1 min on each set!

Optional Accessory Work
2-3 sets double db row x 10-12reps @ heavyish weight
4+4 / 3+3 / 2+2 reps of tgu
rest as needed

OR DO some gymnastics skill training for 15 minutes (choose 1-2 area to practise)

Warm Up
some foam rolling / band activation for upperbody and hip area
then
2 rounds
1.5-2 min row (ota 50-75% ajasta easy pace ja loput mod or fast pace)
5 snatch grip romanian deadlifts
5 muscle snatch from hang
5 behind neck push press
5 overhead squats or wall squats
then
3x3 reps flat foot snatch @35-50%
2x 1 power snatch + 1 squat snatch @60-65%
then
emom as long as possible
1 snatch @70%, ádd + 2.5kg on each lift and go as long as you can today

rest few minutes and do 1-2 times barbell prep for clean&jerk
3 muscle clean
3 front squat
3 strict press
3 tall squat clean
3 split jerk (pause on catch)
then

3x 1 power clean + 1 split jerk + 1 squat clean + 1 split jerk @40-60%
emom as long as possible
1 clean&jerk @70%, ádd + 2.5kg on each lift and go as long as you can today

Voit lähestyä nostoja niin että power snatchia niin pitkään kuin menee ja kun alle meno syvyys luontaisesti kasvaa
niin sit antaa pudota kyykkyyn, sama homma cleaneissa et aloittaa power nostoina ja päästää kyykkyyn kun
kuorma kasvaa. Ajattelisin että rupeasin ottamaan kyykyn kautta nostoja kun ollaan 85-90% raakanosto maksimista

Tänään ei muuta, älä ota paineita vaan luota ittees ja tee hyvä nostotreeni! Lopeta onnistumiseen molemmat nostot!