EMOM 5:
25 Push-ups
- Try to go unbroken sets

EMOM 32min:

1. Kulmasoutu x10
2. Käsipainotempaus oikea x10
3. Käsipainotempaus vasen x10
4. Vatsalihas x12

A) Snatch complex

Nousu raskaahkoon painoon kompleksissa: ”Snatch + Snatch balance”.
Käytä tähän noin 10:00 minuuttia.

B) Snatch sets:

5-7 sets of ”Snatch pull + Low hang snatch + Snatch” @ 60-70% 1RM
Nostot 2:00 min välein.

C) Clean & jerk complex

Nousu raskaahkoon painoon ”kelluvassa työnnössä”. Eli ensin rinnalleveto kyykynkautta kokonaan ylös ja heti dippi sekä työntö. Huom! Ei äijätyöntö, joka lähtee suoraan catchista.
Käytä tähän noin 10:00 minuuttia.

D) Clean & jerk sets

5-7 sets of ”Clean pull + Clean + Jerk” @60-70%
Nostot 2:00 min välein.

E) Accessory (optional)

3-4 rounds of:
15-20 GHD sit-ups
15-20 Weighted hip extensions on GHD
*Rest 60-90s between sets.

4 rounds = 26min
2min row
300 run
10 clean & jerk 25kg

Time cap 30min

3 rounds
0:30 jump rope
10 AKBS

Barbell warm up with empty barbell
5 deadlifts
5 hang power cleans
5 front squats
5 strict press
5 push press
5 back squats

Strength
Every 1:30x 8
1 power clean
1 squat clean
1 front squat

• try to increase weight every 2-3 rounds.
• warm up to around 50% 1RM

Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 3-5 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s

• Try to improve on last week

Bench press
5, 4, 4 @ 57.5 + max @ 52.5, 10 reps

A,
4 rounds for quality of:
Sled Drag, pick load, 30m
Overhead Barbell Carry, pick load, 15m
Dumbbell Bear Crawl, pick load, 7,5m
Rest 3 mins

B,
Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 60/50cm
6 Thrusters, 43/30kg
6 Bar Facing Burpees

Complete in teams of 2. You go-I go fashion.

Goal
8+ rounds total

C,
4 rounds for quality of:
10 L/10 R Landmine Rotations, pick load
Banded Single Arm Suitcase Carry, pick load, L 15m/R 15m
10 Pike Compressions

150 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 40 (singles)

2.WL
A. Clean complex
Build up to heavy 1 Clean pull + 1 Clean below the knee in 12 minutes
- 35 40 45 50 55 60 65 kg

B. Clean pulls
- Not done

C. Split jerk > push jerk
3x2
- "0.5-0 reps in the tank"
- New set every 3 minutes
- 57.5 60 62.5 kg

3.Conditioning
5 rounds for quality:
7 OHS
7 Power snatch
50 DU
- 35 kg > 30 kg
- Barbell movements in unbroken sets
- Time: 11.55

4.Core
- Not done

3x 6 @tuntuman mukaan moderate