Painonnostotreeni

50% 60%70%80%

Squat Snatch 2/4 2/2 1/3 1

Power clean 2/3 2/3 1/1 1
Split Jerk 2/3 2/2 1/3 1
Front squat 3/3 3/3 2/2 1

3 hang clean high pulls
3 hang muscle cleans
3 front squats, tempo 53X1
3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

For time with partner
200 Double under (You GO, I GO ) 300 single under

Then 6 rounds of
12 box jump
9 KB thruster @2x20/12kg
6 Syncro burpee

150 Double under (You GO, I GO ) 250 single under

Then 6 rounds of
12 T2b
9 Kb Hang clean@ 2x20/12kg
6 Syncro burpee

100 Double under (You GO, I GO ) 200 single under

Then 6 rounds of
12 box jump over
9 KB STOH @2x20/12kg
6 Syncro burpee
Alternating rounds (relay)!
Timecap : 35mins

Progressio 3/6

progressio 3/6

5 Rounds for time:
400 Meter Run
5 MU / C2b
50 DU

progressio 1/2

LÄMMITTELY
15min
200m soutu / hiihto
20 x askelkyykkykävely
20 x marssi LP kanssa
10 x mittarimato paikallaan
10 x ylivienti vk päinmakuulla
5 + 5 x lisko kierrolla

VOIMA
Thruster laskevilla toistoilla (lt, kpt, kkt)
10, 8, 6, 4
Lepää sarjojen välissä n. 1min

AMRAP 15min
20 gorillasoutu
20 jalkojen nosto kuulan yli
15 selänojennus
10 lp tempaus
5 wall ball

1:30/1:00/0:30 of each @ increasing pace

1) Air bike
2) Row
+
Build to workout weight for front squats (as needed after weightlifting)
* Practice few sets of double-unders between squat sets
+
@ workout weight
200m Run ( 400m Bike )
10 (cal) Air bike
3-5 Front squats
25 Double-unders