3-4 Rounds:
3 One arm DB split press (R)
3 One arm DB split push press (R)
3 One arm DB Split jerk (R)
3 One arm DB split press (L)
3 One arm DB split push press (L)
3 One arm DB Split jerk (L)

Increasing weight every set.

C&J
4 sets:
2 + 1 @-20 of last week 2RTM

Pidä toistot teknisenä ja terävinä.

4 Rounds for quality:
10 alt. Bottom leg out
10 Pike ups
3/3 Pistol roll to handstand

4 x 3 V.2
Seiso 10kg levypainojen päällä. Pidä kantapää maassa koko liikkeen ajan!

2 rounds
5 push ups
20s. Hollow hold
10 reverse lunges
5 bottoms up KB press e/s

---

2 rounds 5 reps each
- front squat
- Clean pull under to power
- high hang power clean
- Clean pull
- Power clean

---

EMOM 10 mins
1 Power Clean
+
1 Clean
+
1 Front Squat

---

Use weight that allows you to perform with good form.
Use same weight trough out the emom.
NO FAILS

KILPASARJA

For total time:

50/35 Calories Row then..

3 Rounds of:

8 Power Clean
8 Front Squats
8 Shoulder to Overhead
then..

50/35 Calories Row

then..

2 Rounds of:

8 Power Clean
8 Front Squats
8 Shoulder to Overhead
then..

50/35 Calories Row

then..

1 Round of:

8 Power Clean
8 Front Squats
8 Shoulder to Overhead

Käytettävät painot ikäluokittain kilpasarjoissa:

M/N 35-39: 65/42,5kg
M/N 40-44: 60/40kg
M/N 45-49: 55/37,5kg
M/N 50-54: 50/35kg
M/N 55-59: 45/32,5kg
M/N 60+: 35/25kg

KUNTOSARJA

For total time:

50/35 Calories Row then..

3 Rounds of:

8 Hang Power Clean
8 Front Squats
8 Shoulder to Overhead
then..

50/35 Calories Row

then..

2 Rounds of:

8 Hang Power Clean
8 Front Squats
8 Shoulder to Overhead
then..

50/35 Calories Row

then..

1 Round of:

8 Hang Power Clean
8 Front Squats
8 Shoulder to Overhead

Käytettävät painot ikäluokittain kuntosarjoissa:

M 35-39, 40-44, 45-49: 35kg
N 35-39, 40-44, 45-49: 25kg
M 50-54, 55-59, 60+: 30kg
N 50-54, 55-59, 60+: 20kg

KILPA JA KUNTO

For total load:

1-rep-max Front Squat
1-rep-max Shoulder to Overhead
1-rep-max Deadlift

Urheilijalla on 3 toistoa aikaa löytää kunkin liikkeen maksimipaino. Suoritukset (1 toisto kerrallaan) 2:00 minuutin välein.

min 00-02: 1 Front Squat attempt
min 02-04: 1 Front Squat attempt
min 04-06: 1 Front Squat attempt
min 06-08: 1 Shoulder to Overhead attempt
min 08-10: 1 Shoulder to Overhead attempt
min 10-12: 1 Shoulder to Overhead attempt
min 12-14: 1 Deadlift attempt
min 14-16: 1 Deadlift attempt
min 16-18: 1 Deadlift attempt

For total time:

30 Over Unders 60/50cm into..

30-20-10
Overhead Squats
Pull Up

into..

30 Bar Facing Burpees

Timecap 20 minutes.
If athlete is hitting the timecap, score is 20:00+(reps completed before timecap)

Weights & scale
use a weight you can do 10 reps at a time
pull up: can use a band

Single Leg Dumbbell Glute Bridge: 3 x 10 each. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4×3 High box jump

For time:

20 Rmu
30 pistols alt.
30 c2b
20 pistols alt.
40 Pull ups
10 pistols alt.