Jog HR Zone 2-3

45 minutes.

30s on / 15s off for 3 rounds:
a) copenhagen plank, L
b) copenhagen plank, R
c) s.l. v-up

Snatch

A) WU Set x3-4

• 3 Snatch DL + 3 High hang muscle snatch + 3 OHS
• 3 DB Squat Jump

B) Build up to days technical 3RM Squat Snatch (drop and go)

C) EMOM 9:

1-3: 1 Squat Snatch @95% from days 3RM
4-6: 2 Squat Snatch @85% from days 3RM
7-9: 3 Squat Snatch @75% from days 3RM

Squats

Pause Back Squat (1s pause pohjalla)

• 5x5 *rest 3min between *en laita prosentteja, tee päivän fiiliksen mukaan vielä.

EMOM 10

1) ''X'' C2B (yks pitkä setti)
2) 10 Ground to Overhead @42.5kg

-Rest 5-

EMOM 10

1) ''X'' GHD (15?)
2) 10 Power Clean @45-50kg

ACCESSORY

A) 4 Rounds For Quality:

• 20m Backwards Sled Drag
• 45-60s SB Bearhug Hold

B) 4 Rounds For Quality:

• 30m Double KB Fr. Carry
• 40m Heavy Farmers Carry

Front squat 80%

”Helen”

3 rounds for time:
400m run
21 kb swing @24/16kg
12 pull ups

Tc: 20min

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
+
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3-minute SkiErg @ easy pace
2-minute Row @ moderate pace
2-minute SkiErg@ moderate pace
1-minute Row @ hardest pace
1-minute SkiErg @ hardest pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
+
Once through
3 Power clean and jerks @ workout weight
6 Chest-to-bar pull-ups
12 Wall balls
15/12 (cal) SkiErg
12 Wall balls
6 Chest-to-bar pull-ups
3 Power clean and jerks @ workout weight

For time

• 400-meter run
• 50 air squats

Tempo: jarruttaen alas - räjähtävä ylös