Back squat 5x6 @70-75%

Seated Shoulder press 2-5

Clean Pull + Hang Squat Clean (under knee) + Split jerk

3 x (1+1+1) x 70%
3 x (1+1+1) x 75%
3 x (1+1+1) x 80%
3 x (1+1+1) x 85%

SO 2:00

Behind neck

Workouts of the week 11 hours, x 8

Competition week

EMOM 24 (AMRAP)

1 minute: Max reps Kipping Hspu
2 minute: Rest
3 minute: Max reps DU´s
4 minute: Rest

40 min.

100m kävely kahvakuula eturäkissä oikea
40 kahvakuula heilautus
100m kävely kahvakuula eturäkissä vasen
400m juoksu

A,
Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
6 rounds, each round for time, of:
8 Alternating Front Rack Lunges @61/43kg
8 Push Press @61/43kg
Shuttle Run, 40 m

Rest 1 min between each round.

Shuttle Runs- 2x 10 m down and back
Goal: sub 90" each round, rx+ sub 60" each round

C,
Eccentric Split Stance Good Morning 3x12, using same weight per set
Eccentric Dumbbell Pull Over 3x6, using same weight per set

Eccentric Split Stance Good Mornings- 3x6 L/6 R, 6 secs lowering
Eccentric Dumbbell Pull Overs- 6 secs lowering
+
Roll/Smash Calves
:90 sec/side

4 rounds
Work time: 20 sec
Rest time: 60 sec

1. Kettlebell thruster
2. Kettlebell push press
3. Kettlebell front rack lunge

20 cal echo / assaultbike
10 db snatch 22,5kg
10 target burpee
50 du / 100 single