Build to days heavy:
2x (1 Clean Pull + 1 Power Clean)
- No TnG

4-5 rounds:
1 power clean + 1 thruster + 3 split jerk behind the neck (2s pause at the dip & catch) @30-40% of 1rm

Kevyt ja tekniset painot.

6-8 sets:

3 bodyweight split jerk 1 clean + 2 split jerk @60-65%

Prossa suuntaa antava. Pidä toistot semi kevyinä ja teknisinä. Rinnallevedon voi tehdä raakana tai kyykkyyn.

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40wall sit hold + 10 air squat
:20-30 single leg hip bridge hold R/L + 10 hip bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 1x2+3 reps@65% and 3x2+2reps@75-80-85% of 1rm
rest 2.5-3.5 min bwn sets
Strict Press 5+4+4+4reps@65-75-80-85% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 4x4 reps @70-75-80-85% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
Every min for 12 minutes (3 sets)
1) 7 deadlifts + 5 hang power cleans + 3 push jerk (add 5-10kg from last time)
2) 45 sec of fast ski
3) 3 power cleans + 3 front squat + 3 push jerks (add +5-10kg from last time)
4) rest minute

Nouseva pyramidi 1, 2, 3 jne toistoa mahdollisimman lyhyillä palautuksilla 6 min aikana.

2 min tauko

Laskeva pyramidi ekan osion vikasta toistomäärästä alkaen 7,5 min aikana.

Tulos on toistot yhteensä.

E3MOM x4
4 front rack reverse lunge
4 front squat

-clean pull + power clean

*moderate weight

-hang clean pull + hang squat clean

*moderate weight

-increase from last week
-RPE 9-10!!

*you can use the "rebound jerk" method

*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, pp-%, rest 2-3min

3 kierrosta
4 min töitä 1 min siirtymä

1. Soutu
2. Pyörä
3. Juoksu