Lepo

Huoltoa ja kevyesti fillaria tai hiihtoa.

30:00 row or bike for calories

Every 3:00 do 10 DB alt snatches 50/35

A,

Reverse CL & Jerk complex
1-1-1-1-1

2 Jerk + 1 Front Squat + 1 Squat Clean
- find your daily max and do 4 more sets within 5-10% of that weight
- start from the rack

B,
Accessory Lifts
Deficit Deadlift (10 cm height): Build up to a heavy set of 5
Sled Drag: 3 x 30m
-Work to Increase weight by 2,5-5kg from last week.

C,
For Time:
40 Cal Row
20 Strcit Handstand Push Up
30 Cal Row
15 Strict Hanstand Push Up
20 Cal Row
10 Strict Handtand Push Up
Goal: Sub 12 min

EMOM 18'
1- 12 Dual DB DL @2x22,5/15 kg
2- 8 DB Thruster @22,5/15 kg(left arm)
3- 8 DB Thrsuter @22,5/15 kg(right arm)

Snatch pull 4x3

Power snatch 5x2

Maastaveto 1max (maksimitesti)

Suorinjaloin maastaveto 3x20-30

SitUps 3x20-30

Reverse hyper 3x20-30

Kyykky 1max (maksimitesti)

Stoppikyykky 4x6x40%
-2s stoppi

Suorinjaloin maastaveto 3x15 /
SitUps 3x15 (vuorotellen) ”kevyt”

400m run or 500m row
3 rounds
10 shoulder taps
10 ring rows

Strength
Push press
EMOM x 10
5 reps @ 50-60% of 1RM

A: Muscle snatch doubles up to heavy
B: Clean complex: clean deadlift + hip clean + clean technique
C: 7’emom: Snatch pull x6 @75% of snatch pull max