EMOM 8
3 Touch & Go Power Snatch
Moderate weight.

Back squat 4x7/2min rest
Go heavy!

Rest day

With partner

27 syncro thrusters 35 kg
29 pull-ups (divide anyhow)
21 syncro thrusters 45 kg
27 chest to bar
15 thrusters 55 kg
15 BMU

TC: 15 min

Wodi.

Te joitka teitte Summercupin teette täällä näkyvän ohjelman.

45-60min running combined with Summit attack exercise

Why: Helps you regain your flat-ground pace more quickly as you near the crest of a hill.

How: Use long strides as a cue to open up your stride and accelerate as you approach the top of a hill. To practice this transition, especially when you’re tired, find a hill with relative steep ascend. Run hard to the top, then lengthen your stride and accelerate for 15 seconds to ingrain the quick transition. Jog down for recovery. Repeat 6 to 10 times.

110 min
Warm up for 20 min

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

2.WL
A. Jerk lowering practice

B. Clean + Push jerk + Split jerk
- Build to RPE 9 1+1+2 for the day > 1+3, no split jerks

C. Every 90 s. for 3-6 sets:
Clean + 2 Split jerks @ 85-90% of todays top weight > push jerks
- 4 x 1+2 x 50 kg

3.Segmented Clean deadlift
- 3x5 @ 100-105% of All time Clean PR
- 72.5 kg

40 min
3 min run/1 min walk
HR 127/152
6 km
6.42 min/km

60 min massage

Strict Overhead press
Pystypunnerrys 6x3
Lapaleukoja 6x3

Quad Blast: 1-3 round
25 x ilmakyykky
24 x askelkyykky
24 x hyppyaskelkyykky
15 x kyykkyhyppy