800m slow row then
2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Jerk dip + drive
- high hang clean
- Clean and 2 Split jerk

---

6x every 90s.
1 hang squat clean
+
2 split jerk

@75%

LÄHESTYMINEN
2-3x1[1+2]@nousu 70%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%)

--

LAVA 1+1@96-100%, 1+1@101-105%, 1+1@108-110%

LÄHESTYMINEN
3x2@nousu 70%, 1@76%, 1@81%, 1@86%, 1@91%, 1@93%, (1@96%)

--

LAVA 1@96-100%, 1@101-105%, 1@108-110%

Superset 3 sets!

Single Leg RDLs: 3 x 6-8 each.
Rest 45s.
Pull-up Clusters: 3 x 4.3.2 (. = 15s rest).
Rest 2:00.

Pull-Ups: Perform 4 reps, rest 15s, 3 reps, rest 15s and so on.
- Improving on last week.

Every min for 5 minutes
3 squat cleans @63-68%
rest 1 min
Every min for 5 minutes
2 squat cleans @73-78%
rest 1 min
Every 30sec for 10 times
1 squat clean @83-88%

Push Jerk + Split Jerk
5 working set (pause 2-3 sec on both jerks catching position)
Use 70-85% of 1rm on working sets
and take enough warm up sets before these (3-5)

Every 4min.
Run 200m
40 DU's
14 DB snatch (22.5/15kg)

• Hitain kierros on tulos.

25%+- Muscle up, Chest to bar, Pull up

• Lisää toistoja viimeviikkoiseen.
• Keskity laatuun.

25 min
row/ski/bike/run
every 4 min perform
20m sled sprint
6 ring dips ( can use bands)

30 Thruster
30 T2B
20 Thruster
20 T2B
10 Thruster
10 T2B

Rx: 35/25kg

• Every 2min: Row 12/9 cal.

• Start with Rower.

• Time cap: 18min.

5x4
* Build to a heavy 4 in 20min.