Viikko 46 (4/5)
Treeni 1
Warm Up
1 round
2-3 min air bike/row
5+5 lunge elbow strech
10 wall squat
10 band pull aparts
20 glute bridges
then 2x
3 clean pull + 3 hang power clean + 3 press + 3 tempo front squat + 3 jerk balance
rest 30-45 sec bwn rounds

Weightlifting
3x Power clean + Push Press + Squat clean + split jerk @40-50%
3x power clean + split jerk + squat clean + split jerk @60-70%
Clean Jerks
1@80% , rest 20s 1@80%, rest 30s, 1@80%
1@83%, rest 30s, 1@83%, rest 45s, 1@83%
1@85%, rest 45s, 1@85%
1@88%, rest 60s, 1@88%
rest 2-3 min bwn "sets"

Intervals
Every min for 5 mins
4-6 bar over burpees
4-6 power snatch @light weight

rets 5 min

Every min for 5 mins
4-6 bar over burpees
4-6 power clean&jerks @light weight