Tempausveto lantiolta ja tempaus lantiolta kakkosia
15,25

Tempausveto pp ja tempaus pp kakkosia
29,31

Tempausveto ja tempaus
31,32,34

Riveveto, voimarive, etukyykky, rive ja työntö
25,30,35,40

Rive ja työntö
45,50,52

Valakyykky ykkösiä
25,30,35,37,39,41,42,44,45,0,46,47

+loppujumpsa

3 rounds for time w/ partner, YGIG, divide anyhow:
4 squat clean
8 pull up (assisted/jumping)
16 t2b / kipping knee raise
32 wb
16 t2b / kipping knee raise
8 pull up (assisted/jumping)
- rest 60s between rounds

TC: 20

*Cluster = clean + thruster i.e. every rep starts from the ground. Partners can use different variations / weights of each movement.

1. 3 x 15 Low ring push-up

2. 3 x 12 DB bench + 10 pull-up

3. 3 x 10 Strict dip + 10+10 DB row

4. 3 x 12 Seated db shoulder press (2xdb)

5. 3 x Max rep db bicep curl drop sets + max rep tricep pull down

6. Core tabata

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Clean with stop ak, front squat, jerk 6 x 1+1+1

4 rounds for time:
600m run
15 ghd sit ups / strict hanging leg raises
2 rope climb / 4 zombie climb
40m sled push @moderately heavy

• rest 3min between rounds

Jerk

𝐚. 𝐓𝐄𝐒𝐓:
- Build to a days max in Split Jerk (15-20min)

𝐛. Every 90 sec x 3 sets 1 Split Jerk @90% of days 1RM

𝐜. Every 90 sec x 3 sets 2 Split jerks @80% of

𝐝. Every 90 sec x 3 sets 3 Split jerks @70%

Push & Pull

4 Sets Of:

• 8-12 Horizontal Ring Row -Rest 90 sec-
• 8-12 Strict/Kipping Ring Dip (alota strict ja siirry kippiin ku tarvis) -Rest 90 sec-

Metcon

For time:

• 80-60-40-20 Heavy/Drag Rope DU
• 40-30-20-10 GHD
• 4-3-2-1 Power cleans (75% of 1RM Power clean)

Accessories
(Optional)

A) 3-4x For Quality:

• 10-15 DB Bench Press
• 1 Set Of Banded Pull Up

*Rest 90s between movements and 2-3min between rds.

B) 3-4x For Quality:

• 10-12 Ring Face Pull
• 10 KB Straddle Press

EMOM4
- 3-4 RMU

Clean 10 x 2

2x3x82
2x1x86
Eksentrinen 95kg