E90s x 9sets:

power snatch
3-3-3
2-2-2
1-1-1

BUILD UP 70-90%

ANNIE with pair

FOR TIME:

50-40-30-20-10

DU
SIT UP

Single naruhypyt tuplamääränä, toistot tasan parin kanssa.

Korttelin ympäri juoksu/laite

30 yleisliike
15 raaka rinnalleveto + työntö riipusta

Korttelin ympäri juoksu/laite

50 boksihyppy
15 raaka tempaus riipusta

Aikaraja 35min

Back squat pyramid 60-100%

10-8-6-4-2-4-6-8-10

Tempaus

Core Workout 15 minutes :

1:00 Plank
1:00 Plates Pinch Grip Hold 15/10kg
0:30 + 0:30 Side Planks
30 DeadBugs

Rest between movements as needed

Back Squat

Build Heavy Set of 3, in 20 minutes

Front squat 6x2
– nouseva paino
– lepo 3-4min

WEEK 2/3

1. Muscle snatch + tall snatch + snatch balance
   4 x 2+2+2
   rest 90s

2. Hang snatch
   2 x 3 x 75%
   3 x 2 x 80%
   rest 2min

3. Push press + split jerk
   5 x 2+2 x 65-75%
   rest 2min

*put the red platform under your feet

6@75%, 6@80%, 6@85%, jerk-%, rest btw sets 2min