Kolmas ja kierron vika viikko ennen kevennystä. Tällä viikolla myös viimeinen open laji.

Erg
DB snatch
Sled push
Kb swing
Sit ups

Aerobic + anaerobic capacity
5:00 Echo bike @ easy
5:00 Row @ easy
–

4 Rounds, go every 2:00
0:15 Sprint Echo Bike
Jog/walk for recovery
–
5:00 Row @ easy
5:00 Echo bike @ easy
–
4 Rounds, go every 2:00
0:15 Sprint Row
Air bike for recovery
–
5:00 Air bike @ easy
5:00 Run @ easy

A,
Tall Push Jerk + Tall Split Jerk + Split Jerk
(5-6 sets 1+1+1)

B,
Pause Clean Pull + Clean Pull with Slow Eccentric + Power Clean
(5-6 sets 1+1+1)

Front Squat

6 x 2 @ 80%

Heavy threes
Hang Above knee

Wu×3
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Cat/Cow
10
Bird dogs
10

A.1)Muscle snatch in bottom + press In snatch
4×3+3

B.1) Snatch singles ×10
70-80% of snatch

C.1) Snatch pull + low hang pull w/ 3.sec eccentric 1+1 emom 10.min

D.1) Back squat
1.) Building weight to a heavy set of 3 reps (3rm)
2.) 3×3 @90% of 3rm

E.1) 3×
Weighted plank ×30.sec
Db romanian deadlift ×10

Tehdään lauantaina

21-18-15-12-9-6-3

Bike cal
Ghd sit up
Wallball