LÄMMITTELY
3 kierrosta
2min ergo (vaihtuva)
10 ilmakyykky
10 gorilla row (kevyt)
5+5 tuulimylly (kahvakuulalla)

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HARJOITUS
6x5min ergo, 30smin lepo kierrosten välillä

1min kevyt
3min keskiraskas
1min kevyt

*Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten pidä vauhti maltillisena. Voit kokeilla muuttaa intensiteettiä laitteen damperia säätämällä, esim. aloitus damper noin 2-3 kohdalla, keskiraskaassa nosta 4-8 välille, mutta älä muuta frekvenssiä (esim. ala soutaa nopeammin)."

Part A).
Skill Primer
Dip Muscle Clean, High Hang Power Clean & No Feet Push Press
(5-8 sets x 2+2+2)

Part B).
Clean Pull, Power Position Clean & Push Jerk
(8 sets x 1+2+1 / 55%-70%)

Back Squat

2x3 @75%
2x3 @85%
2x2 @90%
2x3 @75%

3 rounds for consistency:
3 min bike, row or ski for meters
1 min rest
3 min amrap: 20 single DB box step ups, 20 sit ups
1 min rest
3 min amrap: 5 pull ups, 10 wall balls 9/6 kg
1 min rest

3 rounds for time:
• 75 Double Unders
• 50 Cal Row
• 25 Wall Balls 20/14#
Goal: 18 min.

3 rounds for max reps:
3 min AMRAP:
• 3 Deadlifts 225/155#
• 6 Push-ups
• 9 Box Jump Overs 24/20”
1 min Rest
Goal: 240 reps. To achieve this, average 4.5 rounds for each round.

2-3sets:

4 high box jump
8+8 bulgarian split squat
30-60s D-ball hold

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A) Pendlay row

12-10-10-8
- Build up, each set as heavy as possible.
- Rest 2:00

B) In teams of 2
10 rounds not for time (5 each)

5 chin-ups
10 dumbbell bench press
15 anchored sit-ups

C) 2-3 sets
10/10 seated external rotation
10 banded pull apart

A)
EMOM 24’
1: 1 dead snatch to curtsy lunge each leg
2: 1 clean to 8 goblet squat
3: 5/5 kickstand deadlift

B)
3 rounds for max unbroken reps of:
-alternating shoulder press
-push up on KBs
-double KB hang clean

3’ rest between