Liikeparina tgu istumaannousun kanssa.

Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

30 min

• 2 min erg
• 1,2,3,4,5… rounds of complex

COMPLEX: w. 2x17.5 kg db

• 3 RDL
• 2 hang cleans
• 1 s2o

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 2 (H2) @ RPE 7 (3 RIR)
+
3 x 2.2.2 @ 85+%H2 (RPE 8)

– Build to a heavy double (H2) with 3 reps in reserve.
– 2.2.2 = cluster set of 6 total repetitions: 2 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final 2 repetitions.
– Start the back-off cluster sets @ 85-90%H2, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).

For time:
5-4-3-2-1 Deadlift @70/50kg
10-8-6-4-2 pull up
5 burpee plate jump after each round

T.C.: 8'

4x3, rest 2min between

2 Hang Cleans + 1 Cluster
• 1 complex at 65% of 1RM Cluster
• 1 complex at 70% of 1RM Cluster
• 1 complex at 75% of 1RM Cluster
• 1 complex at 80% of 1RM Cluster
Squat cleans.

4 rounds for time:
• 4 Bar Muscle-up
• 4 Power Snatches 135/95#
• 500 m Row
Goal: 13 min.

AMRAP 8

Handstand walk for distance*
* If you get to 200m you are done

Back squat 12 rm