Optional Accessory
CONDITIONING

5-10min Banded March to Plates video

RPE 3 to 4

Leuan vetoa ja varpaat tankoon liikkeitä.

Eilinen/Lepo

A.) Every 3 minutes BS

2 reps: V2
2 reps: V2-V1
2 reps: V1
1 rep: V1
1 rep: V*
1 rep: V*

B.) 4 rds for time
Kipping HSPU 16
Alternating Pistols 16 reps

C.) Conditioning Amrap 12

Double DB hang snatch 10 reps
Burpee 12 reps
Row 14/12 cal

2x20 // 2x15kg

-Goal around 4 rds
-remember to do full extension on burpees as well, no quarter reps :)

5 x high hang squat snatch + hang squat snatch

Emom 9: Find max of the day cluster

Ma: Clusters and strenght
(modified training from Lasse Rantala)

Emom 9: Find max of the day cluster
Then for time:
7 cluster 80%
5 cluster 85%
3 cluster 90%

3 rds, rest as needed between sets:
6-10 ring dips (scale with rubberband if needed)
6-10 barbell row
6-10 deadlifts

EMOM 30

9-12 cal row
12 wallball
3-5 strict toes to bar

Maastaveto 5 RM

Etukyykky 5 RM