200cal, steady moderate pace
- Keep a steady moderate pace troughout

• Rest 5min

250cal, intervals
- Same steady moderate/hard pace on every set, until HR reaches ~75% of max. Then, easy recovery pace, until HR drops to ~60% of max.

• Rest 5min

150cal, steady Zone2

clean & jerk practice, then up to heavy

6' AMRAP
12 KB swing @20/12kg
9 KB thruster
6/6 russian twist

Pressi

Penkki

Set 1: 5 Reps @77,5%
Set 2: 3 Reps @80%
Set 3: 3+ Reps @87,5%

Pystypunnerrus 12x50%, 8x60%, 6x70%, 3x3 (75-80-85%)
-pystärin maksimista

Vipunostot taakse 3x20

Kapea penkki 3x15x45-55%

Pystysoutu käsipainoilla 3x20

10 min E2MOM:
• 1 Snatch Pull
• 1 Power Snatch
• 1 Hang Power Snatch
Start with 60% of 1RM for snatch and increase by 5% each round to finish around 80 %.

Snatch
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
+
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) SkiErg
+
Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
+
Once through
1 Power clean and jerks @ workout weight
3 Chest-to-bar pull-ups
9 Wall balls
12/9 (cal) SkiErg
9 Wall balls
3 Chest-to-bar pull-ups
1 Power clean and jerks @ workout weight

Supersettinä boksille nousun kanssa.