1A) L-sit 3x10s
1B) Dip 3x10

Strength

Build upto a heavy single Clean & Jerk

3-4 rounds, rest as needed:

1) 10 Banded Pull-Apart
2) 10+10 Standing Banded Hamstring Curl

6 Rounds (3 of each)

Alt between a and b

A)
10/10 One Leg Lifts
10/10 Side Plank Lifts
10 Leg Lift Overs
6/6 Scorpions
20/20 Chinnies

B)
(with a plate)
10 Straight Arm Crunches
10 V-Ups
10/10 Russian Twists
10 Hollow Pull over

3 rds, 8 reps jokaista
-kontrolloidut liikkeet tempo jokaisessa

Sumo DL

Abmat situp with wall ball by the wall

Weighted single leg hip thrust

DB/KB strict press

"Kiinalaiset vipunostot"

Single arm row KB/DB

Supine OH triceps extension

-Liikkeiden välissä "rest as needed" ja kierroksen välissä 2 min rest

6 x 2min
- 5 Rope climbs 4m
- Max reps 1-arm OH-walking lunges KB 24/16kg
- Rest 1min
Rope climbs can take max 90sec and then 30sec walking lunges.
Post total steps.

6sets of complex:
Hang power snatch + OHS @75-80% of 1RM snatch
- Rest 2-3min btw sets

Maastaveto 3x3x92,5%
Suorinjaloinveto lattiasta 3x5
Salkkunostot 3x5

Maastaveto 3x100% (tuntuman mukaan 100%-102,5%-105%)
Alaselkäjumppaa 50-100 toistoa
"Wipersit" lattialla 3-5 x max toistot (voit tehdä myös tangosta roikkuen jos onnistuu)

Snatch Complex:

1 Power Snatch +
2 Hang Power Snatch

https://www.catalystathletics.com/article/126/The-Power-Snatch-Uses-Cautions/

WOD

E2M for 6 rounds:

100m run
5 Power Snatch 75% of complex