Skaalattu:
50min Kevyt
- Kevyttä, tauotonta liikkumista (kävely, juoksu, pyörä)
- Kontrolliksi: 55-70% syke maksimista ja PPPP. Pitää tuntua helpolta!!!

Kuntoilija:
60min Kevyt
- Kevyttä, tauotonta liikkumista (kävely, juoksu, pyörä)
- Tee 15min välein 10sek spurtti
- Syke 55-70% maksimista. PPPP. Pitää tuntua helpota!!!

Pro:
70min Kevyt
- Kevyesti juoksua ja kävelyä maaston mukaan vaihdellen
- Tee 10min välein 10sek mittainen spurtti
- Syke 55-65% maksimista. PPPP.

15-12-9

HSPU
Ring Dips
push ups

Did the first set of 15 unbroken (PR)

EMOM 32

M1 20m walking lunge (no weight)
M2 20 KBS (arms straight over head) 24/16kg
M3 10 DB push press e/s 22.5/15kg
M4 rest

500m row/ski
then 3 rounds of
20 band pull appart
7 e/s 1-arm KB RDL to bend over row(have the weight outside of your body)
12 banded KBS ( focus on using hip only, heigh of the KB doesn't matter)

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In 20 minutes
Find your 3 rep technical max
- must have straight back
- take a video and sent to minna

Snatch

1 x 80%, 1 x 83%, 1 x 86%, 2 x 1 x 88%, 1 x 90%, 1 x 93%

Clean & Jerk

1+1x80%, 1+1x83%, 1+1x86%, 2 x (1+1) x 88%, 1+1x90%, 1+1x93%

Back Squat

3 x 3 x 85%, 2 x 2 x 87%

Snatch

2 x 2 x 80%, 3 x 1 x 85%

Snatch Pull

5 x 4 x 85%

Snatch Grip Push Press

2 x 4 x 87%, 3 x 3 x 87%

Good Morning (%of back squat)

3 x 6 x 35%

3 sets:
20 + 20 KB side crunch
7 Box Jumps

No workout

Strength

3*3 muscle snatch

7*1 Hang snatch (pause in catch)

Workout

10-9-8-7-6-5-4-3-2-1

Sandbag over shoulder
12/8 cal row

50-40-30-20-10 For Time Of:
- Cal Row
- HS Hold (sec)

Complete as many rounds as possible in 20 minutes of:

• 135 pound Bench press, 21 reps
• 21 L-Pull-ups