3x IGYG
12 BB biceps curl
30s hold

3x IGYG
15 leg throws

Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM

JERK

A) WU

2-3 Sets Of 5: Press From Split Position
2-3 Sets Of 3: Tall Split Jerk (From Toes)

B) Split Jerk Cluster Sets

• 5 Cluster Sets Of: 1.1.1.1 (4reps)

*Eli ykkösinä ja lepoa 10 sec toistojen välissä.
*Settien välissä 2-3min lebo

Set 1: @60%
2: @65%
3: @70%
4: @75%
5. @75%+

PUSH AND PULL

Amrap 10min:

2-4-6-8-10...
- Bar Dip/Parallette Push Up

1-2-3-4-5-6-7-8....
- Strict Pull Up

-150m Ski between rds-

ACCESSORIES

A) 3-4x For Quality:

• 10 DB Z-Press
• 10/10 DB Row or 10 Bent Over Barbell Row

B) 3-4x For Quality:

• 10-15 Banded Face Pull
• 10 Lu Raise (2x Plate)

E90s x12
A) 6-8 DBL DB seated press
B) 8-12 inverted BB row
C) 8-12 box dips
D) 12-16 weighted situp

Alternate A1/A2

A1. Bench press, rest 1:00 before A2
Build to heavy 4 (H4) @ RPE 8
+
3 x 8 @ 80-90%H4

A2. Strict chin up, rest 2:00 before A1
Build to heavy 4 (H4) @ RPE 8
+
3 x 8 @ 80-90%H4

Alternating lunges 2 sets of heavy 4
Non-alternating lunges 2 sets of 16 reps (8+8)

Clean and jerk

8 x 1 @ 80+% go every 1:00-1:30

– First lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Voimakas
15 min aikaa, painoa nostaen etsitään
2 kuulalla raskas rive+työntö, max 3 toistoa

AMRAP 24
20 Russian heilautus
20 Hollow rocks
100m Farmari kävely
400/500m Soutu

10 min E2MOM:
• 5-4-3-2-1 Back Squat
Within the first 2 minutes, perform 5 back squats. Increase weight and rest in the remaining time. In the next 2 minutes, perform 4 back squats. Increase weight, rest in the remaining time and continue this pattern until you are completing 1 heavy back squat in the final 2 minutes. Recommended percentages: 75-80-85-90-95% of 1RM

5 x 1000m Run @ 5km pace

– Rest 1:00 between repeats –