2-4sets:

1-3 skin the cat
10-20s L hang
20-40s hs hold

Tee 1 lähestymissarja. Lepää sarjojen välissä n. 1min.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

DEADLIFT

1x20
3x10

Every 3min

• sama paino kaikissa seteissä
• aloita itsevarmasta

Machine conditioning WORKOUT ★
3 rounds
2 min row @ moderate
2 min bike/ski @ moderate
2 min rest
4 rounds
30 sec row @ moderate
30 sec bike/ski @ moderate
30 sec rest
30 sec row @ hard
30 sec bike/ski @ hard
1 min rest

Voima
E3MOM, 4rds, As super set
Goblet squat w/ 2xKBs
Hollow hold 10-20s

WOD
EMOM 9min
1. Lunge 10-12
2. Plank shoulder tap 10-12
3. Up down 5-10

2 x (20s on / 10s off x8), rest 60s in between Tabatas:
a) V-up / tuck up
b) (weighted) arch rock

-rest 60s-

a) s.l. v-up / bicycle crunch
b) prone flutter kick

Week 4/18: 5/3/1
10-8-6-4-2 reps:
• Shoulder Press
• Deadlifts
Recommended weight is 50-60-70-80-90% 1RM.
Rest 1-2 min between sets.

6x
400/200m Run + 200m walk

5 rounds for time:
• 200 m Row
• 20 Thrusters 45/35#
Empty barbell. Goal: 8 min.