Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2
6 Strict press @ 74+% (3 RIR)
12 Strict dip @ RPE 8 (2 RIR)
18+ Push-ups

A2. 3 Sets, rest 2:00 before A1
6 Strict pull-ups** @ RPE 8 (2 RIR)
12 Pendlay rows @ RPE 8 (2 RIR)
18+ Ring rows

EVERY 3min x6

6 burpee pull ups / burpee to target
5 deadlift @110/75kg
11/8 cal echo bike

-vähintään 1min huilia kierrosten väliin, skaalaa tarvittaessa

Work up to days heavy
3 Back Squat
- Rest as needed btw sets

AMRAP 6:
5 rounds:
5 Lateral Burpees Over Bar
5 Power Clean & Jerks @43/30kg
— then —
Max Calorie Ski

• Rest 4 minutes

AMRAP 6:
4 rounds:
6 Bar Facing Burpees
8cal Ski
— then —
Max reps Pull-ups

12-10-8-6
db bench press --> build up
max set of (strict) hspu after each set

c2b capacity 1/3

6 rounds:
40s ON, 20s OFF
max c2b

E2:30 x5:
12 db bench press
10 weighted deadbug

Clean and jerk

4-6 x 1 @ 75+%, go every 1:00-1:30

Clean + power jerk + split jerk

4 x 1+1+2 @ 70-75%, go every 1:30

A:
Skill Primer
Power Position Power Clean, Thruster & BTN Split Jerk (5-8 sets x 2+2+2)

B:
Hang Clean, Low Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75%)