3 sets of:
2 Push Presses + 2 Split Jerks
- Start @75% 1RM Push Press
- Rest 2min btw sets

2 sets of 5-4-3:
5 Power Snatches + 5 Squat Snatches @65% of 1RM Power Snatch
Rest 3 mins
4 Power Snatches + 4 Squat Snatches @70%
Rest 3 mins
3 Power Snatches + 3 Squat Snatches @75%
—— Rest as needed ——
5 Power Snatches + 5 Squat Snatches @67%
Rest 3 mins
4 Power Snatches + 4 Squat Snatches @72%
Rest 3 mins
3 Power Snatches + 3 Squat Snatches @77%

• Reps can be TnG or singles.

3-Position Snatch (ground, below knee, above knee) 60%, 65%, 70% x 4 sets

5 rounds for max reps:
20s thrusters @40/30kg
40s rest
20s lateral burpee over bar
40s rest

Front squat 5x60%, 5x70%, 2x5x75%,

6x1 @85-95%

Warm Up
3x40s easy/20s mod/10s fast AIR BIKE OR ROW / rest 20s bwn
THEN 3X
16 COSSACK SQUATS
8 STRICT PULL UPS (USE BAND IF NECESSARY)
16 HOLLOW ROCKS

Strenght
Overhead Squats 5+5+4+3+2+1+3reps@60-65-70-75-83-90 and 65%
rest 1.5-2 min bwn sets
then emom 9
1,4,7 min ) 3 power snatch @70%
2,5,8 min) 2 power snatch @75%
3,6,9 min) 1 power snatch @80%

Metcon
Intervals
1st) 30/25 cal row + 10-15 c2b pull ups + 10-15 thrusters @25/35kg
rest 2.5 min

2nd) 25/20 cal row + 10-15 c2b pull ups + 10-15 thrusters @25/35kg
rest 2.5 min

3rd) 20/15 cal row + 10-15 c2b pull ups + 10-15 thrusters @25/35kg

Soutuvauhti miehet 1000-1200 cal hr ja naiset 800-1000 (vetotahti alle 25)
c2b pull ups 1-2 osassa ja thruster sarja aina putkeen

Accessory Work
3 sets of wall facing hspu x 6-8 reps
3 sets : 1:00 Front plank + :30/30 suitcase carrying
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

Row 3x800m with 3 min break between sets, go fast, but not all out

DELOAD WEEK

A) Handstand / handstand walk skills

B) 3 rounds for time
15m handstand walk / 3 wall walk
12-16 pistol squat

You go / I go with partner (both 3r)

Uinti 60min

Tekniikkaa