Hypyt/loikat 5x3 (esim. hyppyjä boxille, tankohypyt, jännehyppyjä...)
Kyykky 2x2x95%
Suorinjaloin mave 3x6
Vatsat 5x6-12

Squat snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 74%
Minute 2 – 77%
Minute 3 – 80%
Repeat this cycle (2) additional times.

Työntö (pukeilta/telineistä)
2@81%
1@84%
1@87%
2@83%
1@86%
1@89%
2@85%
1@88%
1@91

• raskas ykkönen

Splittiin tippuminen
4x3@raskaampi kuin viimeksi
Takakyykky
8@68%
6@73%
4@78%

Takakyykky hypyt 4x3@20%

Tempaus, polvelta (pukeilta)
2@81
1©84
1@87
2@83
1@86
1@89
2@85
1@88
1@91

+raskas ykkönen

Te veto lattiasta + lähes lattiasta
3@90
2x3@95

Valakyykky, raskaampi kuin viime viikolla
2x2
3x1

Te- otteella VAPU
4x4

15 Minute Recovery Bike

BB Jerk Start @ 82.5% 1RM and add weight by feel.

Target is complete 8 good sets, not to hit a max.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

3 rounds, new round every 6 minutes:
8 DB FR Walking lunge (both legs=1rep)
8 DB Bench press, 2s pause at bottom, neutral grip
8 Pallof press w/ slow return (about 3-4s)

Walking lunges: Push the front knee over the toes just like you do in squating and carry the dumbbells in front rack, not on your shoulders or back. Your elbows shoul be pointing forward!!!
Bench press: Neutral grip, no rotation and palms facing each others. At the bottom, keep your elbows from spreading too far out to the side.

For 50min
800m run
800m bike
800m row

Lepo/huolto/väliin jäänyt harjoitus