Paused front squat + Front squat

4 x 2+1 @ RPE 8 (2 RIR, 70+%), Rest 3:00-4:00 b/t sets

3 x OTM8, 2min rest between

1)
Odd: air runner
Even: 5-10 HSPU

2)
Odd: ski erg
Even: 10-15 toes to Bar

3)
Odd: bike erg
Even: 10 DB bench press

4 rounds for time:

15 cal echo bike
15 kb swings

Q7AV

SEATED DB PRESS + PUSH PRESS

5 rounds
4 seated db press + 6 push press
- 2min rest between sets

• eli boxilla istuen eka 4 kertaa pystypunnerrus käsipainoilla ja siitä noustaan seisoon ja jatketaan vielä 6 vauhtipunnerrusta
• fiiliksen mukaan voit ottaa isompaa painoo jos siltä tuntuu tai tehdä samalla kaikki

DB bench press 12-15 reps
DB press 8-12 reps
DB fly 8-10 reps

Roe

RPE 3,5-4, 1-2 reps in tank/ set

Clean + front squat + split jerk

6 to 8 x 1+1+1 @ 65-85%, go every 2:00

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

5min on - 2min off x4 in teams of 3:
6 wall walk / feet on box wall walk
18 T2B / kipping knee or leg raise
30 wb
60/45 cal machine
30 mb clean
18 pull up / jumping kipping pull up
6 syncro no-jump burpee

Treenin flow: Jatka siitä mihin seuraavalla intervallilla siitä mihin edellisen lopussa jäit.

Aerobic + anaerobic capacity
5:00 Echo bike @ easy
5:00 Row @ easy
–

4 Rounds, go every 2:00
0:15 Sprint Echo Bike
Jog/walk for recovery
–
5:00 Row @ easy
5:00 Echo bike @ easy
–
4 Rounds, go every 2:00
0:15 Sprint Row
Air bike for recovery
–
5:00 Air bike @ easy
5:00 Run @ easy

High hang snatch primer
3 x 3 - empty barbell

Snatch pulls to target
4 x 3 @ 105% of 1RM snatch

Yo-Yo snatch
5 x 1 @ 80% of 1RM snatch

Overhead squat
5 x 2 @ 85% of 1RM snatch

Accessories
DB bent over row 3 x 8 (each side) @ 8RPE
DB lateral raises 3 x 10 @ 8RPE
DB shoulder press 3 x 10 @ 8RPE