Viikko 44 (2/5)
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
2x Power clean + Push Press + Squat clean + split jerk @40-50% (lyhenne pc+pp+sc+sj)
2x power clean + split jerk + squat clean + split jerk @60-70% (lyhenne pc+sj+sc+sj)
Clean&Jerk (C&J)
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%
rest 1.5-2.5 min bwn "sets"

Metcon Prep x 1 time :
5 burpees
5 jumping pull ups
5 barbell power snatch
5 barbell ohs
30-50 single unders + 10-15 double unders

For TIme
4 rounds
3 power snatches @60-65% of 1rm
3-5 burpee pull ups

rest 3 min

4 rounds
3 ohs @same weight
25 double unders / 50 single unders