3 Rounds:
100 Double Unders
20 Barbell Facing Burpees
10 Power Cleans

Round 1: 85kg
Round 2: 95kg
Round 3: 105kg

On the 1:30 x 5:
1 Pausing Power Clean*
1 Power Clean

• Two pauses on the repetition.
• 2 Second Pause at Knee
• Second Pause in Catch

3-5 rounds for quality

12 overhead squats (15/20kg)
6 bar over burpees
3 PEP

*Tempaus sylistä - tekniikka kepillä / kevyillä painoilla

5 x 3 tempaus sylistä

*Valakyykkytekniikka
*PEP-tekniikka & skaalaus

10 kierrosta aikaa vastaan:

• 20cal BikeErg
• 10 kahvakuularinnalleveto & työntö (N 2x12kg / M 2x20kg)
• 20cal SkiErg
• 20 kahvakuulatempaus (N 12kg / M 20kg)

Tempauksia 10 per käsi. Voi pilkkoa miten haluaa.

4rounds:
- 5reps hang power clean
- 25cal airbike
1min rest

5rounds:
- 10reps db bench press
- 10reps bb row

5 rounds quality

*3-5 wide grip pull ups
*3-5 ring dips
*5-7 strict toes to bar

Valakyykky 3x3, 85 % tempauksesta

Viimeisessa sarjassa niin monta toistoa kun menee!

Voimatempaus 3 x 5

A.) Min 1: burpee bj over 8 reps
Min 2: 1-2 legless rope climbs
Min 3: HS walk 6-12 m

-this is for practise, so quality in every movement.

B.) Squat Clean
Every 90 sec x 8 week 1
3 reps 70-75%
3 reps 70-75%
3 reps 70-75%
2 reps 75-80%
2 reps 75-80%
2 reps 75-80%
1 rep 80-85%
1 rep 80-85%

-no need to be tng, full reset between reps

-3 weeks progression coming with these cleans so don't go too high on the first week. All 6 sets have to be challenging though, so small increases.

C.) 4 sets every 2 minutes

Push jerk + Split jerk (3 sec pause on catch)

-from the rack
-dont go over 85% of split jerk

D.) Ski Erg conditioning

6 x 100m all out
rest 90 sec between