Power Clean

A) Build to Days Heavy 1RM

B) Squat Clean & Jerk

E2MOM X6-9:

• 2 DnG C&J

C) Clean Pull

• 4x2 @110%

*rest as needed

Metcon

4 Rounds For Time:

• 15 Cal Echo
• 12 DL @45kg
• 9 Hang PC
• 6 STOH

*rest 2min between rounds

5-4-3-2-1 reps:
• Hang Power Cleans
Rest 1-2 min between sets. Recommended weights: 60%-65%-70%-75%-80% of 1RM.

5-4-3-2-1 reps:
• Hang Power Snatches
Rest 1-2 min between sets. Recommended weights: 60%-65%-70%-75%-80% of 1RM.

Deadlift
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of

TRICEPS / NARROW BENCH PRESS + PUSH JERK IN SNATCH
1-2× 3+3@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

Sää teet, mää teen. Toistot jakaen parin kanssa
4 kierrosta:

10 m hand stand walk
20 Leukaa
30 Boxille nousu
40 wallball
50 Abmat
40 käsipainotempaus
30 valakyykky
20 T2B
10 HSPU

Buy out:
1000 m hiihtoa

8x65%
6x75%
4x85%
4x90%

Back Squat
4x6
Set every 3:00

5 sets, set every 2:00
5 Bent over rows
5 Power cleans
5 front squats

weight moderate, focus on technique

2 Rounds @ 2 RIR

10-15 Standing barbell curl
10-15 DB Pull overs
8-12 Lu raise

Use an EZ curl bar if available

Alternate B1/B2

B1. DB bench press – 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Seal row – 4 x 6-8 @ RPE 8 (2 RIR), Rest 2:00 before B1