Squat Clean

A) EMOM Until Failure

1: 1 Squat Clean
2: 2 Squat Clean
3: 3 Squat Clean
4: Rest

*Jatka samalla systeemillä niin pitkään, kunnes tulee seinä vastaan. Alota @70% ja nosta 5% joka neljännen minuutin jälkeen. Eli samalla painolla aina minuutit 1-3, ja neljännen lepominuutin aikana lisää 5%

B) BB Cycling

21 Hang Power Cleans (Completed as 8.7.6 TnG Power Cleans)
-Rest 1 min-
15 Hang Power Cleans (Completed as 6.5.4 TnG Power Cleans)
-Rest 1 min-
9 Hang Power Cleans (Completed as 4.3.2 TnG Power Cleans)

For Time/Quality:

• 21 Hang PC (performed as 8.7.6 TnG sets) *rest 1min
• 15 Hang PC (6.5.4 TnG sets) *rest 1min
• 9 Hang PC (4.3.2 TnG sets)

@50kg
*lepoa mahollisimman vähän tng settien välissä, mutta pakko saada aina putkeen annettu määrä

Strength

A) Barbell Hip Thrust

• 3x8-10 *rest 2-3min. between sets

B) 3-4 Supersets for quality:

• 8-12 DB Pullover
• 20-30 Bande Tricep Ext.

C) 3-4 Supersets for quality:

• 15-20 Banded Pull Apart (1s pause ääriasennossa)
• 10-15 KB Front Raise

10-8-6-4-2 reps:
• Deadlift
Start with 50% 1RM and increase weight after each round to finish as heavy as possible.

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 70% of 1RM

5 rounds for max reps:
• 2 min: Row (calories)
• 1 min: Push Press 95/65#
Goal: 250 (125+125).

10-15min hölkkä

1x 10min juoksu 1min kävely
1x 15min juoksu 1min kävely
1x 10min juoksu 1min kävely

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6-6-5-5-5

Go every 2:30

Gymnastics

A) 4-5 Sets:

• 1 Legless RC + 1-2 Rope Climb

*rest 90s between

B) Rope Pull Up

• 4-6 Rope Pull Up (L hand above) *rest 45s
• 4-6 Right hand above

Metcon

Amrap 2-2-2-3 / 1:30rest between

• 15m HSW (2x7.5m)
• 10-12 Heavy DB Snatch @50lbs
• amrap: rMU

*jos rmu hyytyy isosti niin vaiha bmu

Accessories

A) Core
4 Rounds:

• 10 Ab Wheel Roll Out (polviltaan)
• 45/45s Half Kneeling Pallof Press Hold
• 30/30s DB Weighted Side Plank

*rest 30s between movements + 3min between rounds

B) 3-4 Rounds For Quality

• 10-15 Seated DB lateral raise
• 10/10 KB Gorilla Row
• 10-15 Ring Push Up

For time
120 DU
40 DB snatch
20
10 Wall walk
20
40 DB smatch
120 DU

For time

• 25 front squats
• Max-calorie Echo bike in the remaining time

Rest 2 minutes

• 20 push presses
• Max-calorie Echo bike in the remaining time

Rest 2 minutes

• 15 thrusters
• Max-calorie Echo bike in the remaining time

Rest 2 minutes

• 10 squat clean thrusters
• Max-calorie Echo bike in the remaining time