135 min
Warm up + COS 15 min
- Bfly 20

1.MU
- Drills
- MU+CTR 2 x 1
- MU 9 x 2
- MU x 20

2.Jerk practice
A. Jerk balance
- 4 x 5
- 15 15 25 25

B. Split jerk
- Triples

3.Front squat
- 4x3 @ 85% effort
- 40 50 60 65

4.Accessory
3 sets:
10 m Quadruped crawl
10 Prone thoracic extensions
6+6 Pallof press
- Slow and controlled

21-15-9
Thrusters 42,5/30kg
Pull-ups

YGIG after each round

1a) DB Zottaman Curls: 2 x 20. No rest.
1b) Banded Hammer Curls: 2 x 20. Rest 60s-90s.

Treeni 1: voima
Back squat 4/4
2x4
1x2
2x4

4 rds:
4x strict pull up (with extra weight)
4x Bench press

3rds
10-15 ring row
8-15 ghd sit ups (jos selkä ei tykkää, ota joku muu Core liike tilalle)

Row

500m at fast pace, or stroke rate 32-36

Rest 3 min

8 sets:
150m at fast pace, stroke rate 32-36
100m at moderate pace, 28-32 SR
50m at easy recovery pace

500m at fast pace or stroke rate 32-36. Target the same time as in first 500m row.

1.) Muscle snatch +tall snatch 4x 4+4
2.) Power snatch + snatch + ohs 6x 1+1+1
3.) Power clean + hang clean @adove knee + power jerk 6x 1+1+1
4.) Zercher squat 6x3
5.) 3x
A.1) Bb row x10
A.2) db one arm over head carry x 15

E2MOM 10min
6-8 deadlifts 70kg all sets did 8 reps every set

3-6-9-12-15.... 7min
Hang power clean
Box jumps
Finished 15 of both just in time

160 min
Warm up + COS 20 min

1.BFLY + BCTB
- Bfly 2 x 10
- Box drills 2 x 10
- Kip swing + CTB 5 x 4+4
- CTB + bfly 5 x 1+1

2.BMU
- Every 90 s. for 15 min (10 sets): 2 BMU

3.SHSPU
A. Box pike HSPU Accumulate 40-50 reps for Quality
- 40 reps

B. Bottom of Box pike HSPU hold 4 x Max effort
- 6 5 5 5 s.

4.Front squat
Build to daily max set of 3

5.Seated box jumps
- 3 x 5
- 30" box

6.Strength
A. 3 sets:
10 DB Bench - 30 30 30 lbs
ME Wide grip Strict pull ups - 11 9 9

B. 3 sets:
8 leg lifts on stall bars

barbell deadlift

With barbell

Bicep curl 4 x 12 reps
Shoulder press 4 x 12 reps