Rästi

2-3rounds:

8-12 GHD hip extension
20 banded pull apart

Strenght
Back Squat 3x5 reps @40-50-60%
Shoulder Press 3x5 reps @40-50-60%
Front Squat 3x5 reps @40-50-60%
rest 2 min bwn sets

Painonnosto 17.9

Jerk

3x (1+1+1) push press+ power jerk + split jerk
5x 3 jerk with 3 s pause at bottom of dip and 3 s pause in the catch
5x clean & jerk (1+2)
5x 3 jerk dip @ 110-120 % of FS max

Abbssss emom by Heidi

Rest day - what did you do?

5 Sets of Push Press
Set 1: 5 @65%
Set 2: 5 @70%
Set 3: 5 @75%
Set 4: 5 @78%
Set 5: 5 @80%
- Rest 2-3min btw sets

6 Sets of Squat Clean
Set 1: 3 @70% of 1RM Clean
Set 2: 3 @70%
Set 3: 3 @75%
Set 4: 3 @75%
Set 5: 3 @75+%
Set 6: 3 @80+%
- Rest 2-3min btw sets
- No TnG

20 rounds at consistent pace:
4 hang power cleans 35/25 kg
6 barbell SDLHP’s 35/25 kg
8 sit ups
10/8 cal row

Back squat core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of air squats
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max
Log max reps in comments

Basic Condition

Bike 90 minutes

*Every 5k, 5 BMU