Clean pull

4 x 3 @ 95+%1RM clean, go every 2:30-3:00

Jerk from the rack 3x3 2s stop at the bottom. 75-85%

Jerk from the rack with 2s stop at bottom 2x3

Maksimi

Engine

Mikkos Triangle Progression Week 1

EMOM 40 (40s On/20s Off)

1: Row
2: Ski
3: Echo
4: Rest

Muutaman vkon proge. Alotetaan aika rajotteella ja sit myöhemmin kalorimäärä. Semmonen vauhti että tuntuu vähän pahalta mutta pystyy ylläpitää

Core

3-4 Rounds (30s on/15s Off)

1: V-Up
2: Russian Twist w/plate
3: Ring Plank

Optional

3-4 Rounds For Quality:

• 10/10 DB Bicep Curl + Max Hammer Curl
• 10-15 DB Skull Crusher
• 10-15 DB Lateral Raise

Kyykky

15' EMOM
1: 10 steps dbl DB OH lunges
2: 5/5 renegade row
3: 3-5 man maker

hollow body + superman TABATA

deadlift up to a heavy 3rep

Zone 1:
A: Skierg 200m
B: RowErg
C: Airbike

Zone 2:
A: Run uphill 200-300m (4-5%)
B: Plank hold / Pushup hold (knees up or down)
C: Rest

Zone 3:
A: Sled Pull 12,5m
B: Reverse Burpee
C: Wall Squat (optional: band/plate)

Zone 4:
A: Lunges 25-30m
B: Air squat hold / Wall Ball hold in lower position
C: Rest

-1 round
-10min work / 1min rest

30-20-10 reps for time:
• Deadlifts 135/95#
• AbMat Sit-ups
Then, 15-10-5 reps:
• Back Squat 135/95#
• Burpees bar-facing
Use one barbell from the ground for both movements. Goal: 12 min.