Alternate A1 / A2

A1. Strict dip – 4 to 5 x 4-6 @ RPE 8-9 (1-2 RIR on all sets), Rest 1:00 before A2
A2. Pendlay row – 4 x 6-8 @ RPE 9 (1 RIR on all sets), Rest 2:00 before A1

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO ESQUEDA alla oleva tai perjantai

TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK *jerk both side 2+2, 3 dips + 1 jerk - same speed an usually
3x[2+2+4]@30% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
1+2+1+1@barbell, 3x[1+2+1+1]@60 jerk-% , rest btw sets 2min *example of rise 50-55%

RDL *sn grip
3x5@60%, sn-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
10+10x 1-LEG GLUTE BRIDGE
5x BOX JUMPS
30sec BACK EXTENSION HOLD
20x CALF RAISE *bw

20 MIN AMRAP

• 1 min erg
• 5 Deadlifts 80kg

For time

• Run 2,500 meters
• Swim 800 meters
• Ski erg 1,600/2,000 meters as an alternative to the swim.

20 rounds for time:
• 5 Push-ups
• 5 Bent-over Row 55/45#
• 5 Push Press 55/45#
• 5 Front Squats 55/45#
Goal: 20 min.

EMOM X 16

A) Skierg 7cal
B) Push press 25kg 7x
C) TB - skaalattuna, polvien nostoilla 7x
D) Wallball 7x

EMOM x 16
Skierg 7cal
Push press x5
TB-skaalattu, polvien nosto x7
Wallball x7

Build up and do 5 sets for quality

2x hi hang snatch
2x hang snarch
2x snatch

5-10m HSW
1-2 rope climbs
10 pull-ups

1 liike/min

Back squat 7 x 3