• @40-50%
• focus on good lifting!!!

30 Double Unders
15 Power Cleans (50/35)
30 Double Unders
15 Toes to Bar

5 x 50%
5 x 60%
5 x 70%
4 x 4 x 80%

Rest 2-3min btw sets in 80% lifts.

2 rounds:

6 Perfect stretch
10 Wall squats
10-20 Hip extensions
3min Assault bike
5 Jefferson curls
10 (5/5) Cossack squats
1-3 Skin the cat to german hang
3-5min Bottom of squat

After 2 rounds, some shoulder stretches and mobility drills + couch stretch.

1RM in 20min:

2-position Hang Squat Snatch (above+below the knee) + OHS

Don´t exceed the time limit. Scale if needed

3 RDS:
15+15 KB sidebends (heavy)
60-90sec Plank

Find heavy jerk 1rm (split jerk or push jerk)

A) 3x
10 Arch to Hollow roll + V-ups

B) 5 Rounds for quality
10 Leg raises with KB
5/5 Side crunches
60sec Plank Hold
10 Leg raises
5/5 Scorpions
20sec Hollow Hold

Rive + työntö
(rinnallaveto, pukeilta, maasta riipusta sen teknisen osaalueen mukaan joka on hankalin)
7-9x1+1@65-85%

Tempaus työntö otteella
5x2@50-60%