5 sets of Front Squat
Set 1: 6 @75% 1RM
Set 2: 6 @80%
Set 3: 3 @85%
Set 4: 3 @85%
Set 5: 3 @87%
- Rest 2-3 mins btw sets.

Every 60sec x5
3x snatch @50%

Every 90 x5
2x Snatch @60-70%

Every 2min
Snatch @75% ->

A) Snatch

Snatch, nousu kakkosilla kunnes hidastuu.
2 x sama paino
Ei tng, ei pudotuksia
15:00 min.

B) Snatch pulls

Snatch pull 5cm korokkeella seisten, 3 x 5 @85% (Snatch 1RM)

C) Banded back squats

Banded back squats, 6 x 3 @ 65%

D) Push press

Push press
2 x 6 @ 72%,
3 x 4 @ 78%

Rest day- what did you do?

HS-walk 5x15m or Shoulder taps 5x40 or work on your HS-walk for 15 min

8 Rounds for time
8 Handstand Pushups
8 Wall Balls
8 Toes-to-bar
8 Box Jumps
8 Burpees
8 KB Swings
8 Goblet Squats
8 Pullups

Rest day - what did you do?

Tempaus

Penkki 3x3 (80-85-90%)

Kyykky 1x80%
-eli nousu ”helppoon” ykköseen

Dippi 5x6-12 TAI Penkkidippi 5x12-20

Yhden käden kulmasoutu 3x20 / käsi

RX
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts Bar-facing burpees
♀ 70kg ♂ 102kg
Time cap: 10 minutes

Scaled
♀ 43kg, may step over bar on burpees ♂ 61kg, may step over bar on burpees