• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM

** Alternate A1 / A2**

A1. Strict dip – 3 x 6 @3/2/2 RIR, Rest 1:00 before A2
A2. Pendlay row – 3 x 6-8 @ RPE 8 (2 RIR on all sets), Rest 2:00 before A1

1 x clean + 2 x hang clean

For time:

1 round of

• 150 double-unders
• 30 push presses, ½ body weight
• 6 legless rope climbs, 15 ft.

Then, 2 rounds of

• 75 double-unders
• 15 push presses, ½ body weight
• 3 legless rope climbs, 15 ft.

Then, 3 rounds of

• 50 double-unders
• 10 push presses, ½ body weight
• 2 legless rope climbs, 15 ft.

3km run
Then in teams of 4 (2 ath work/2 ath rest)
2 rounds
40 power clean (60/40)
40 gorilla box jump
40 power clean and jerk (60/40)
40 synchro burpee

Time cap 40min

5, 4, 4

5, 4, 4

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 MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
3-4x[2+2+2+4]@25-30% jerk-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *ninja=no feet *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 65 jerk-%, rest btw sets 2min *example of rise 50-55-60%

RDL *sn grip
5@50%, 3x5@60%, sn-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
20x GLUTE BRIDGE
5x BOX JUMPS
30sec MILITARY PLANK
20x CALF RAISE *bw

4x2
take from the floor

21-15-9
Squat Clean, 50 kg
Strict ring dip
Strict ring row w 1s paude at top