Maastaveto 10 RM

This is class programming

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C&J tech
Front squat
Clean pull
Muscle clean
Power clean
Squat clean
Push press & Push jerk

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Up to max 60% of 1RM C&J in
20min
Clean pull + squat clean +
hang squat clean +
push press + push jerk

Banded Y-T-A-T: 3 x 10. Rest 60s.
Y-T-A-T = 1 rep
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time:
75/60 cal erg
150 double under
50/40 cal erg
100 double under
25/20 cal erg
50 double under

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

21 Minutes Easy Echo Bike

every 3 min power clean 70-80%

60-90min Walk

AMRAP 8

8 Hang Power Clean 50/37,5
10 Bar Facing Burpees
12 TTB

3 Rounds For Quality:
8-10 Strict Pull-ups
10 Barbell Bent Over Rows
60m KB/DB Farmers Carry 2x30-35/20-25kg
- This is grip work, NOT time. Go until failure on Farmers Carry.
- You must be able to go at least 30m unbroken.

Open Prep
AMRAP 20:
20 DB Hang Clean & Jerks 22,5/15kg (alt. arms every 5 reps)
20 Lateral Hops Over DB
15m Single Arm OH Walking Lunge
1:00 Rest btw rounds

During the rest, check your current intensity level and adjust from there. Work to keep efforts consistent throughout.