Lunges 10-8-8

2 kertaa 4 toistoa

2 kertaa 8 toistoa

3 kertaa 6 toistoa

Maltilliset painot ja sarjojen välissä 30 sec rest.

Back squat 3 x 12
2min rest
Push press 3 x 12
2 min rest
Deadlift 3 x 12
2 min rest
Hang clean&jerk 3 x 12
2 min rest
Floor press 3 x 12
2 min rest
GHD 3 x15

VO2 Max Intervals

EMOM 30:

1) 40s Row (Moderate)
2) 40s Row (Mod-Hard)
3) 40s Echo (Mod)
4) 40s Echo (Mod-Hard)

Deadlift

3 x 5 @ 78-82%, Rest 3:00 between sets

Clean & Jerk

A) E75SEC X5

• 1 Squat clean + 1 Split Jerk (1s pause below knees + 1 sec pause in split jerk catch) @70-75%

-rest 2-

B) E75SEC X5

• 1 C&J

@75-80%

-rest 2-

C) E90SEC Untill Days Max

• 1 C&J

Front Squat

2 Waves:

3-2-1

*3 @70-75%
*2 @75-80%
*1 @85+

*rest 2min between sets. Add weight second wave

Metcon

Chipper For Time:

• 50 DB Snatch @35lbs
• 50 Cal Row
• 50 Lateral Burpee Over Rower
• 50 Cal Row
• 50 DB Snatch

4 Sets:
10 DB Incline Presses @7-8/10 RPE
15 Banded Tricep Ext.
- Rest as needed btw sets

Part A).
Skill Primer
Tall Snatch from Toes & Tempo OHS
(5-8 sets x 3+1 / 0:05 tempo)

Part B).
Low Hang Snatch & Snatch
(8 sets x 1+1 / 65%-80%)Part A).