60 min
50 min freestyle swimming
10 min flip turn practice

3 rounds:
30 push-ups
5 pull-ups

4x10 tempo

Rest day at Helsinki

1 round

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

1 round

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

2 power clean + 1 hang clean + 1 jerk x 1 @ 70% x 5 @ 75%
1 power clean + 1 hang clean + 1 jerk @ 80% x 1

5 rounds
6 deadlift (heavy)
4 sets of 3x hurdle hop

21-15-9

Wall Balls
Sit-ups

When you need a little extra, this is fun....

Heavy c&j

3x10 rest 2-3min

6 kierrosta aikaa vastaan:

• 1 penkkipunnerrus
• 5 swingi (amer.)
• 2 penkkipunnerrus
• 4 swingi
• 3 penkkipunnerrus
• 3 swingi
• 4 penkkipunnerrus
• 2 swingi
• 5 penkkipunnerrus
• 1 swingi

@ as heavy as possible. Sarjojen tulee kuitenkin mennä unbroken. Painot kommenttiin.