Treeni 4 (PE) tän tilalla voi olla vaikka terwakarsinnan 2 laji.
Warm Up
3-5 min bike erg + some overall mobility
then 3 sets
3-5 reps of each movement
rdl/clean dl/clean pull
hang muscle clean/hang power clean/tall pc
front squat
pp/pj/sj
then start to climb up to starting weight

Strenght
Clean&Jerk
8 sets every 20sec
1 rep @65% (do pc/pj first 5-6 reps and last 2-3 reps as squat clean&split or push jerk) (add +2.5-5kg to each weight from first time)

rest 2 min

6 sets every 30sec
1 rep @75% (1-3 pc&pj and 3-5 sc+jerk)

rest 2 min

4 sets every 45sec
1 rep @85% (all reps sc+jerk)

Strenght
3x12 Front racked barbell box sep ups @25-40kg/35-50kg
rest 30s
15-20 ghd sit ups (fast pace)
rest 3 min
rest 2-3 min bwn sets

Metcon Prep
2 sets
200m easy run / mod run
20m sandbag bear hug carrying
4 burpee pull ups
rest 1-2 min bwn sets

Metcon

3 rounds for time
300m run
50m sandbag bear hug carrying @45/68kg or 35-40/50-60kg
10 burpee pull ups