18min parin kanssa

5-8 rinta tankoon/leuanveto
20-40 tuplanaruhyppy
6-8 thruster

Vaihto täyden kierroksen jälkeen, tasainen varma vauhti

2 Rounds :

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches
3 no feet snatch
3 hang squat snatches

AHAP.
Scaling with rubberband.

Bench Press
Build Heavy Set Of 5, in Fifteen minutes.
Rest 3:00

3 Cluster sets of 5. Send Off 3:30

Korttipakka

Tapaninpäivän perinteinen korttipakkatreeni yllätysliikkeillä

1 Pull + 1 Snatch + 1 OHS
Build to a decent single in 15 Mins

Push Press 5x5 75%
No rack so power clean the first

60% x 3
67.5% x 3
72.5% x8 ( 2 sets)
67.5% x 8+

2 + 2
4 working sets 70-85% of max C&J
So 2 cleans and 2 jerks

5x3 Snatch high pull
Add 10-20% on the 3RM