Squat cleans
2 second pause under the knee and in the bottom of the catch.
Weights are fairly light due to 3 week of squatting. Feel free to go even lighter if you think that this will affect your squatting performance.

3 reps @30%
3 reps @35%
3 reps @40%
2 reps @45%
2 reps @50%
2 reps @55%
1 rep @60%
1 rep @65%
1 rep @70%

• go heavy (ahafa)
• all sets with same weight
• 3min rest btw sets

Mobiliisaatio:
leveä selkälihas
takaolkapää
etuolkapää
rintaranka

takakyykky 5x3 ,nousu 70%

10x2 korkea boksi hyppy, esikevennyksellä.

Angie:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Review snatch, Clean and Jerk, rope climbs

5 Rounds, Each For Time:

10 Pullups
12 Pushups
14 GHD Situps
16 Walking Lunges
18 Box Jumps
- Rest 3 min

• Write down laptimes for each round

Tempaus veto
Epäkkäillä
4x3 100-110%

Te-pukeilta
Pukit "taskuilta" korkeuteen
Raaka+kyykky
7x1+1@75-85%

Työntöveto/epäkäsveto
4x3@100-115%

Muscle snatch+riipusta raakatempaus suoraan pudotuksesta
@niin ylös kuin muscle onnistuu.