3x3 @75%
3x3 @80%
3x3 @85%

Rest 2min btw sets

Eilinen/
Raakatempaus + tempaus polvelta
7x70%-nousu raaka max

Niskasta te otteella Vapu
6x3@70-80% te

Työntö otteella raaka tempaus

5x2

Saksista VAPU 4x(3+3)@raskas

No feet raakarive + raakarive

6 x 1+1@60-75%

Tempaus ilman lantiokontaktia + raakatempaus

7 x 1+1

Warm up and activation by coach

Technique:
Hollow
Arch
Kipping

Warm up and activation. Teaching the movements.

Easy pace work
25 OTM
1. 5/5 single hand KB deadlift
2. 5/5 box step over KB front rack
3. 5/5 Single hand KB swing
4. 10/10 Banded rotation
5. 5/5 OHS lunges

A.) HS hold
retest your max hold
-5 attempts

B.) HS walk turns
Practise half turns and full turns 360 degrees

C.) EMOM 16
1.) Shuttle run 100m (10x10m)
2.) GHD situps 15 reps
3.) Ski erg 15/12 cal
4.) Pistols 16 reps (8/8)

9’ AMRAP
20 Wall ball shots
10 Hang Power Snatches 50/40

Bench press 3 RM, then max reps @ 75%

Huoltoa/mobia valakyykkyyn

Back squat 4x3@70-80%

Min 0-4:

3RFT

10 DB snatch
10 TTB

Min 4-7
2RFT
15 deadlift 100/85/70/65/60
box jumps overs

Huoltoa +

EMOM 3
1 min : 15 clean & jerk 60/60/45/40/37,5
2 min : 12 clean & jerk 70/70/50/45/40
3 min : 9 clean & jerk 75/75/55/50/45

AMRAP 6
10-8-6-4-2 DB devils press 22,5/20kg/17,5/15kg/12,5kg
8 box jumps

Remaining time Max dumbbells squat cleans