LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Overhead squat
3-4) 4-6 Muscle snatch
5-6) 4-6 Snatch balance
7-8) 3-5 Snatch

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TEMPAUS

Raaka tempaus + Valakyykky + Tempaus,
6 x (1+1+1) @ 70%.
Nosta 2:00 min välein

TYÖNTÖ
Raaka rive + vauhtipunnerrus + työntö,
3 x (1+2+2) @ 70%
3 x (1+1+2) @ 75%
Laske painot vauhtipunnerruksen ykkösmaksimista.
Nosta 2:00 minuutin välein

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BONUS

4 Kierrosta,
6 Pystypunnerrusta istuma-asennosta, 2 RIR
10 Suorin jaloin maastavetoa, 2-3 RIR
:30s-60s lepo liikkeiden välissä

Clean pull + hang power clean + front squat
4-5 x 2+2+2

Clean & jerk with pause
4-5 x 2 + 1

Clean pull
4 x 2

Alternate A1/A2

A1. Strict dip – 4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before A2

A2. Strict chin-up – 4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1

10x400m

10 rounds of:
Run one lap and rest 1 to 1 (rest time = lap time)

Bench press
1x13

Rest day - what did you do?

Rest day - what did you do?

Rest day - what did you do?

Push jerk
3x3 / 3x2 / 3x1 @65-85% 1RM

Romanian Deadlift

3 x 8-10 @ 3 RIR, rest 3:00 b/t sets