135 min
WU for 15 min
Skill: BMU practice for 45 min
Progressions
Bar muscle up 10 x 1 reps! :)

1.Weightlifting / Jyrkin ohjaus
A. Power clean & jerk, straight from ground
3x25 3x30 2x35 40 45 50
B. Clean & jerk - focus in technique
45 45 45 50 50 50

2.Strength

A. Deadlift – 4 x 8 @ 67.5-75%, rest 3 – 5 minutes between sets.

B. Alternate – Progress weight from last week
B1. Front rack walking lunge – 4 x 10/side @ AHAFA (must be able to step through) > 2 x 10/side
35 45 kg
B2. Weighted strict dip > behind the neck strict press
2 x 8 x 20 kg

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140