Alternate B1/B2

B1. Seated KB press – 4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Prone incline DB row – 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before C1

Deadlift
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

E3:00 x5:
6-6-6-5-5 back squat
12 d-db floor press

Placeholder for a 15 min EMOM with 3 exercises.

5 min row 1km
2-5 minn skierg 500m
Deadlift 3x 70, 75, 80, 90, 95, 105
Kb swing 20 x 10kg
Sit up x 10
Pushup x 10

Back: EMOM for 4 rounds
1) 15 SDLHP
2) 12 Reverse hypers on box
3) 9 Ring rows with pause at top
4) Rest

EMOM 12 or 15

1) Handstand push-ups*
2) Rope climbs
3) SkiErg @ very easy pace

• You can choose the variation you want to work on: wall-facing, strict, deficit or regular kipping Intent. Work on your movement capacity for HSPU and RC. Aim for as many reps as you can on each minute. The

SkiErg in the 3rd minute helps develop your upper body recovery capacity (this should be easy enough a pace that you feel like you’re recovering).

(5-7 minutes, designed to activate muscles for thrusters)

3 Rounds:
• 10 Air Squats (Focus on depth and control)
• 8 Shoulder Taps (each side) (Core activation for stability in thrusters)
• 6 Dumbbell Front Squats (light weight) (Get comfortable with the front rack position)
• 4 Dumbbell Strict Press (light weight) (Warm up the shoulders for overhead work)

🔥 Goal: Increase heart rate and prep movement patterns for thrusters.

LÄMMITTELY
2 kierrosta - 60s./15s.
1. Istuen hyvää huomenta kepin kanssa
2. Seinällä kädet niskan takana avaus + taivutus oik.
3. Seinällä kädet niskan takana avaus + taivutus vas.
4. Istuen etunojassa V-nostot
5. Selin penkillä viparit sivulle venytyksellä
6. Vk polvitaipeessa AKK

VOIMA
Tempo boksikyykky
5 x 5 - nousevat painot

EMOM 8
4-7 kcal pyörä
4-7 kcal hiihto
4-7 kcal soutu
Lepo

CLEAN & JERK COMPLEX

Find heavy weight of:
2 power clean + 1 front squat + 1 jerk