Viikko 16 (2/4)
Maanantai
Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 Muscle clean + 3 tall clean + 3 thrusters + 2 push jerk + 2 split jerk (pause on split catch 2 s)
rest 30-45 sec bwn rounds

Weightlifting
Clean + Push Press + Jerk (pause 2s in catch)
2+1+1 x 3 times @40-50% of 1rm
Clean + Jerk
1+3 reps @60-70% of 1rm
Clean Jerk
1+2 , rest 30s, 1+1 , rest 30s 1+1 @75%
1+2 , rest 30s, 1+1 , rest 30s 1+1 @80%
1+1 , rest 30s, 1+1 , rest 90s , 1+1 @85%

Strenght
Pause Back Squat 4x3 reps @77%+ of 1rm. (should have like 1-3 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats .
rest 3 min bwn sets

Accessory Work
3 sets
12-16 weighted box step overs 2x dumbbells 50/60cm
rest 1 min
4-6 strict tbb / knees to elbows straight to 7-12 kip ttb / k2e
rest 2-3 min

Cool down
2-3 min light air bike
:30-45 Hip flexor strech R/L
:30-45 V. Sit Strech
1 min cobra to downdog pose