Olkapäät, rintaranka, kyljet

5 sets of 1 rep split jerk. Rakenna tiukka, mutta hyvä ykkönen.

3-3-3-3-3-3-3-3-3-3 of:
BB Front Squat 65% 1RM (Tempo 33X1)

Tempo = 3 sec eccentrica, 3 sec pausa in basso, X concentrica esplosiva, 1 sec pausa in alto.

1. Deadlift Build to a Heavy Set of 5

Extrat:

3 rounds for quality
15-20 GHD sit-ups
20 m waitress walk w/kb
500/400 m ski ergo

For time:

9-7-5
power snatch 50/35 kg
bar facing burpee
rest 1min

10-8-6
power snatch 40/30 kg
bar facing burpee
rest 1 min

11-9-7
power snatch 35/25 kg
bar facing burpee
rest 1 min

Clean & jerk, two rounds up to down

1+1@70% x 2
1+1@75% x 2
1+1@80% x 2

4FRT

18/15 cal row
3 bar MU
7 power clean 70/55kg

Skill: Olympic lifts

Wod: 3RFT
25 DUs
200m run
15 C&J@50/35

Wod: set a steady pace from the start , try to hit the C&J so your in control. A chance to work on some quality volume in your lifts.

Jalkaterät, pohkeet, penikat

TÄMÄ ON VIIMEINEN KOVA VETOTREENI ENNEN KISOJA.
Maastaveto 3x1x95%
Yhden jalan suorinjaloin mave 4x12-20 / jalka
Vatsat 5x10