5 sets:
• 2 Clean Grip Pulls
• 1 Clean & Jerk
Recommended weights: 75%/80%/85%/90%/95% of 1RM.

For time

• 6-9-12-9-6 reps of
• Thrusters
• Weighted pull-ups
• Burpees-over-bar

♀ 95-lb thrusters, 35-lb pull-ups
♂ 135-lb thrusters, 50-lb pull-ups

SQUAT CLEAN

8-6-4-2
@ 75/80/85/90%
drop and go

• tee rauhassa, mutta heti vaan lisää painoo ja uuteen sarjaan

Emilian reeni 1

WU: 10´min

45"s Ski / Run

2 Snatch grip DL
2 Hang power snatch
2 OHS

Increasing weight each set and variate "Ergo"

5'min to: Mobility and set the bars

5 sets

1:00 Row @ Increasing pace
1:00 Stretch b/t sets
+
3 Bursts
10 stroke build up to fast pace
1:00 Row @ easy and relaxed

A: push ups 3x20
B: DB biceps curls 3x12

BikeErg Intervals

2 Min Easy,
5x (10 Sec Hardest (110+ RPM), 50 Sec Easy Recovery)
2 Min Easy
5x (30 Sec Hard (100-105 RPM), 30 Sec Mod (85-90 RPM)
2 Min Easy
5x (20 Sec Harder (105-110 RPM), 40 Sec Mod (85-90 RPM)
2 Min Easy

3 Sets:
10 Sec Seated Sprint at Max RPM
10 Sec Seated Sprint at Max RPM
10 Sec Standing Sprint on High Damper
10 Sec Standing Sprint on High Damper
*Rest 20 Sec Easy between reps and 2 Min Rest between sets.
Total: 33 Min

PIKKU JUMPPAAA 🤭

FOR TIME:
40 box jump overs @60cm
20 thruster @42.5kg

rest 2min

3 rounds:
17 t2b
10 front squat @42.5kg

Lunges 10-10-8-8