FOR TIME:

500m row
25 pull ups
9 hang power clean @70/45kg
500m row
20 pull ups
12 shoulder to overhead @70/45kg
500m row
15 pull ups
15 deadlift @70/45kg

5x

3 touch and go cleans @75-80%
every 90s

Midline Strength Complex – 2 to 3 rounds

0:10 Hollow hold
Full roll (to the left) to hollow hold
0:05 Hollow hold
10 V-up snaps
0:05 Hollow hold
Full roll (to the right) to hollow hold
0:10 Hollow hold

– Rest 0:30-1:00 between rounds –

Syklin kolmas viikko, ens viikolla syysloma viikko / kevennys viikko.

TRICEPS / NARROW BENCH PRESS + PUSH JERK IN SNATCH

4-5× 5+5@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Penkki 3x3x82,5%

Pullover 4x15

Vipunostot taakse 3x20
Vipunostot sivuille 3x20
-superina

Ojentajat käsipainoilla 5x8-15

Front squat

Build to 3RM

A:
Skill Primer
Halted Snatch Deadlift, Muscle Snatch & OHS (5-8 sets x 1+2+2 / 0:03 pause below knees)

B:
Pause Snatch & Snatch
(8 sets x 1+1 / 60%-75% / 0:03 pause below knees)

Kaverin kanssa, toistot yhteistoistoja:

40 cal bike erg
40 american kb swing
40 syncro sit up
-1min rest-
30 cal row
30 box step up
30 syncro sit-up
-1min rest-
20 cal echo
20 plate gtoh
20 syncro sit-up
-1min rest-
10 cal ski
10 burpee
10 syncro sit up

Aikaraja: 30min