Kelkka-spurtit:
-kelkka + 50% x omapaino x 4 suoraa
+
Raskaat työnnöt:
-kelkka + 100% x omapaino x 2 suoraa
-kelkka + 125% x omapaino x 2 suoraa
-kelkka + 150% x omapaino x 2 suoraa
-kelkka + 175% x omapaino x 2 suoraa
+
-2000m soutu, tavoiteaika 8min eli 2min/500m keskivauhti

Forbedre din clean teknik

weightlifting
Minutes 0:00 – 4:00 – Heavy Pause Front Squat
Minutes 4:00 – 8:00 – Heavy Hang Squat Clean
Minutes 8:00 – 10:00 – Heavy Squat Clean

For time

Go unbroken and go fast

• 30 Wallballs
• 6 Muscle ups

Scale as needed

Time to beat

Beginner athlete: 4min 14sec
Average athlete: 3min 32sec
Advanced athlete: 2min 49sec
Elite athlete: 2min 7sec
Regional athlete: 1min 50sec

EMOM 4

raakatempaus
3@70
3@75
3@80
1@HS

EMOM 4

Raakarive + raakatyöntö
1+1@70 x 3
1+1@75 x 3
1+1@80 x 3
1+1@ HS

"Snatch balance"
4x2@70%
4x2@75%

Työntö palautus

5x5 sek 90%

Strict hspu
Alternating On th Minute x 12 (6 Rounds):
Odd Minutes – 50 Double-Unders
Even Minutes – Max Strict Handstand Push-ups
Repeat from last week. Aim to improve.

Squat snatch
Build a heavy single

For time:
50 box jumps, L/M
25 handstand push-ups
40 box jumps
20 handstand push-ups
30 box jumps
15 handstand push-ups
20 box jumps
10 handstand push-ups
10 box jumps
5 handstand push-ups

Back Squat
3-3-3-3-3

7 rounds for time of:
5 power snatches
1 sub-0:40 200-m sprint
If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.
Men: 50 kg.
Women: 30 kg