*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, *goal in theory ~5-6 reps, pp-%, rest 2-3min

*ninja = no feet/jump

2× 2+2@72-78% or 2+2@up to 72-78% // find your compleks best kilos of the day! Don't go to failure!, sn-%, rest 1,5-2min

*1-3sec pause at the knee *clean grip

2× 3+3@45-50%, 2× 3+3@50-55%, jerk-%, rest btw sets 2min

*clean grip *tehdään kyykkyyn, jos ahistaa paikkoja niin sitten raakana vastaanotto

2×2@barbell, 2@up to 65-70%, sn-%, rest btw sets 2min

YGIG aikaa vastaan

100 Punnerrusta
100 Istumaannousua
100 Burpeeta
100 Thrusteria 30/40 kg

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, *goal in theory ~6-7 reps, sn-% / ohs-%, rest 2-3min

3 x läpi 30sec työ 30 sec lepo tai 40/20
plank switch
Kylkilankku vasen
kylkilankku oikea

AMRAP3 x 6 - 2 min lepo a+b+a+b+a+b
A = 5 x 5m viivajuoksu + 6 Hspu
B = 30 DU + 10 wallball + 6 t2b

AMRAP
DBs Scaptio
Glute stretch pumps with bench (2s hold on bottom)
Seated pike jefferson curl DB
Big toe ankle mob. (Heels together)

AMRAP
Shoulder rotation on bench
Hip rotation over bench
Sdelying thoracic circles
Elevated neck cars (scaling: from the floor)

AMRAP
DB pull over
Copenhagen plank lift on bench
Bicycle abs (slow)
DB wrist flexion

FOR TIME

500m ROW

pyri n. 2 min suoritukseen.

E3MOM x 7
Floor Bench press 10 - 8 - 6 - 4 - 6 - 8 - 10 50-80 %
8 x Istumaannousu lisäpainolla 4/6 kg