*nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, jerk-%, rest btw sets 2min

Vauhtipunnerrus Max3

Pullover 5x10-15

Keskitetty vasarakääntö istuen 3x10-15 / käsi

Rannekääntö 3x20-30

3-4 rounds:
20 Reverse Hypers
1min Forearm Plank Hold
- Rest 2min btw rounds

Alternate A1/A2

A1. Strict ring dip – 3 to 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before A2
A2. Wide grip bent over row – 3 to 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before A1

For time with partner:

10 man maker @20/10kg
20 box jump over
40 wall ball
80 STOH
120 cal row
80 sit up
40 wall ball
20 box jump over
10 man maker

TC: 40'

Choose either from below. Pick the lift you need to improve on more.

Block snatch + Overhead squat

5 to 7 x 2+2 @ 72-77%, go every 1:00-2:00

Hang clean + Front squat + Jerk

6 to 8 x 1+2+1 @ 65+%1RM CnJ, Go every 1:30

4 intervals

A1. In a 7:00 window
9 – 7 – 5
Deadlifts @ 102.5/70kg
Bar-facing burpees
+
BikeErg @ 98-102%FTP20 for the remaining time

A2. In a 7:00 window
200m Run
40 Wall balls (unbroken) @ 9/6kg
+
BikeErg @ 98-102%FTP20 for the remaining time

– Rest* 4:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

Intent. Go HARD on the triplet on each interval (the 1st part is always for time and needs to be a sprint), then get straight on the bike and hold on to a fairly challenging pace (NOT faster than the prescribed % of FTP20).
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

Weight options. You should be able to do all sets unbroken, choose the weights accordingly.

Deadlift. 92.5/65kg

Run -> Row 250m

EMOM 10 (0:40 work / 0:20 rest)

1) Handstand push ups*
2) Rope climbs

• Aim to fit in at least 2 sets of HSPU each minute. This means we want you to 1) move fast when doing HSPUs, 2) practice breaking them into sets with short recoveries. Choose the hardest variation you can get at least 8 reps/minute with (see movement options).

AMRAP 40

Row 500m/Bike 1000m
33 Thrusters 30/20kg
33 Burpee Over Bar
Row 500m/Bike 1000m
33 Back Squat 30/20kg
33 Jumping Lunges

Push jerk – rhythm drills

3+3+3+3 Push press + Push jerk @ 30-40% (alt every 3 for 12 reps total)
2+2+2+2 Push press + Push jerk @ 35-45% (alt every 2 for 8 reps total)
1+3+1+3 Push press + Push jerk @ 40-50% (1 PP / 3PJ / 1PP / 3PJ for 8 reps total)
1-2 x 8 Push jerk @ 45-55%

** All % based on 1RM clean and jerk*

– Rest as needed between sets –

Intent. Work on your timing and rhythm on the push jerk by alternating with push press. With both the push press and the push jerk in the same set, you’ll have to be present and stay focused. The difference in rhythm between the movements will challenge you to be more conscious of the dip under the bar on the receiving position of the jerk.
Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well