Plyometric

4 Rounds For Quality:

• 4/4 Front Foot Elevated Split Jumps (pieni stoppi toistojen välissä. Ei putkeen niinkuin videossa) -rest 30s-
• 3 Muscle Clean (build up) -rest 2min-

Power Clean

Build to days heavy 3RM Power Clean from blocks (above knee)
*Drop and Go

Into,
EMOM 5:

• 1 PC @days heavy 3RM (from floor)

Clean Pull

• 3x3 @110-120% From 1RM *rest 2-3min between

Metcon

3 Sets:

• 25 Cal Row
• 20 Hspu
• 25 American KB Swing @16kg
• 20m HSW

• 25 WB

• Rest 3min between sets-

Accessory

A) 3-4x For Quality:

• 10/10 DB Preacher Curl
• 10/10 KB Gorilla Row

B) Optional 3-4x For Quality:

• 10 Standing DB Front Raise
• 10-15 Lu Raise

Amrap 12’
12 Single DB lunges @22,5/15 kg
12 Single db hang clean&jerk (6/6)
12 alt. V sit up (6/6)

Rest 2’

Amrap 10’
10 wall ball@9/6kg
10 cal machine
10 renegade row (5/5) 2*22,5/15 kg

Rest 2’

Amrap 8’
8 burpee pull up
8 bear hug sandbag squat @45/30
8 shuttle run (1rep=10 meter)

Open 25.1 prep

????

A: Burpee box jumps 6min emom
B: Power clean 8x3
C: leg press 5-5-5+
D: Bench press 3set
E: Chin ups 3set
F: DB shoulder flys 1xMax
G: DB biceps curls 1xDropset

A: Burpees 8x3
B: Bench press 3-3-3+
C: Pull ups 4set
D: DB incline bench press 2set
E1: Leg extensions 2set
E2: Back extensions 2set

10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift
Setup two bars. Perform 3 reps of each movement within the minute. Recommended percentages: 40%, 40%, 50%, 50%, 60%, 60%, 70%, 70%, 80%, 80% of 1RMs.

10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift
Setup two bars. Perform 3 reps of each movement within the minute. Recommended percentages: 40%, 40%, 50%, 50%, 60%, 60%, 70%, 70%, 80%, 80% of 1RMs.

5-10-15-15-10-5 reps for time:
• Hang Power Clean 95/65#
• Seated Dumbbell Press 35/20# (2)
Goal: 6 min.

6 sets of Snatch Complex:
1 Snatch Pull + 1 Power Snatch + 1 Snatch
- Start @60% 1RM Power Snatch, build by feel
- These will be TnG, No dropping the barbell
- Rest as needed btw sets

Shoulder Press 15-12-9-6 reps, then max Push presses @ same weights