A) Rinnalleveto kakkosia, nousu raskaaseen painoon.
2 x sama paino ennen lisäämistä.
Ei tng, ei pudottamista.

B) Squats

Front squat, 3 x 4 @60%

C) Strict press

3 x 10. Mahdollisimman iso kuorma. Lepo 2-3min sarjojen välissä.

D) Accessory

3-5 rounds of:
10 Close grip bench
10 JM press
20 Seated band pulls
Rest 1-2 min between rounds.
Mahdollisimman kova polte.

"Partner Daniel" (You Go , I Go, except RUN )

66 pullups
400 meter partner run
33 thrusters @43/30kg
800 meter partner run
33 thrusters
400 meter partner run
66 pullups

Timecap: 30 mins

Warm Up
2 Rounds:
1:30 Cardio machine / 240m run
10-15 band pull aparts or ring row
10 rdl
5 Barbell Power Clean
:20 Bar Hang
then weight/skill prep for 5-10 mins

Strenght (17 min)
Emom 5
3 Power cleans @60%
rest 1 min
Emom 5
2 power cleans @70%
rest 1 min
Every 30s for 10 times (5 min)
1 power clean @80%

Metcon
4 sets alt time with partner
9 deadlifts + 7 hang power cleans + 5 push press
with 2 dumbbells or kettlebells

Optional omatoimi ekstra
2-3 x 40-60 sec plank hold + 20-30s side plank hold R/L
rest 1 min bwn

3 Rounds :

1:00 Echo Bike
10 + 10 Banded Pull Apart
5+5 Hang Dumbbell Snatch
0:30 Active Spiderman

Päivä 5

A.1) Snatch high pull +power snatch w/3.sec pause in catch position+ohs (will be performed straigt from the pause catch position)
3×2+1+1

B.1) Back squat
Building weight
2×6

C.1) Back squat
2×8 @65%

D.1) Snatch + ohs w/3.sec pause atg
5×2+2 @65%

E.1) Clean & Jerk
5×1+1 @70%

3×
F.1)Lunges ×20
F.2) Skaters jump ×10
F.3) Reverse hyperextension on a box×10

Ulkoilutetaan limppua!

6 kierrosta aikaa vastaan

12 Valakyykky
6 T2B
50m kävelyä limpun kanssa (heavy)

For Time
400m Run
21-15-9
Push Press
Box Jump Overs
(52/37.5)

3 rounds
1 min row
20s. hollow rock
4 push ups
20s. dead hang

---

Strict Press

20 mins to find 1RM
- mark down 3 successful lifts
- sent minna the last lift

For Time (12 min cap)

3 Rounds
12 Bar Facing Burpees
4 Squat snatch
50/37.5

3 Min Rest

3 Rounds
4 Clean and Jerks
12 Bar Facing Burpees
@80/52.5

For quality 2 rounds of
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch
6x1 snatch @75% of 1rm