Rästi

0-5 Minutes
20 Pistol
10 Power Snatch @30/20kg
10 Hang Power Snatch
10 Hang Squat Snatch
5-10 Minutes
20 Pistol
8 Power Snatch @40/25kg
8 Hang Power Snatch
8 Hang Squat Snatch
10-15 Minutes
20 Pistol
6 Power Snatch @50/30kg
6 Hang Power Snatch
6 Hang Squat Snatch

Etukyykky, raskas ykkönen + 3x3@80%, päivän raskaimmasta

Tempaus

1x2@70%, 1x2@75%, 1x80%, 1x85%, 1x90% (2x1@90% extra)

Rive + Työntö

1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, (extra 2 x ( 1+1)@90% extra)

Vatsat 150kpl

5 rounds with partner

20 power clean 60kg
20 front squat 60kg
20 jerk 60kg
500m bike (250m+250m)

Time cap 30 min

1 hang power clean + 2 split jerk
8min emom (same weight)

Warm-up 10min build up to weight you do workout

3-position clean
10 min emo2m (same weight)

Back Squat

10-10-8-8-6-8-10

.

10=70%

8=75%

6=80%

Rest max. 2min between the sets!

4 sets (12 min)
Every 3 min:
20/17cal Row
6 OHS @43/30kg

Banded Y-T-A-T: 3 x 10 each. Rest 60s.
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

5min Row/Airbike with nose breathing only

Accumulate 3min Active/Passive Hanging