Emom40
1. Hspu / push ups 5-15
2. Lying hip lifts 15-20
3. Skull crushers 10-20
4. L-sit leg raises 15-50
5. Bicep curls 10-20
6. Single leg dls 8+8
7. Single leg bridge 8+8
8. Single leg wall sit 30 sec (R)
9. Single leg wall sit 30 sec (L)
10. Rest

120 min
WU for 10 min

A. Split jerk 15 x 1 @ 65 % + 1 RM, EMOM
3x42.5 3x45 3x47.5 6x50

B. Power snatch
Build to a heavy single for the day
25 30 35 37.5 40 42.5 PR! :)

C. Back squat
C1. Build to a heavy triple for the day
60 72.5 77.5 80 x 1 - no belt
C2. Back off sets - 3x5 @ 80 % + C1
62.5 70 72.5

D. Skillwork: MU practice for 20 min

120 min
WU for 10 min
Skill: MU practice for 20 min
Muscle up x 1

1.Weightlifting
A. Hang squat clean x 1 rep @ 65 % + 1 RM, EMOM
3x45 3x50 3x55

B. Snatch - take 15 min to build to a heavy triple

2.SPP (conditioning)
7 rounds for time:
7 clean & jerk 42.5 kg > 40 kg
5 bar muscle up > purple band
Result: 17.22
173/187

3.Cool down
5 min AB
LF
Addiotional: single arm KB press 3x10x6 kg - only left arm

6,9
2 x 2,5
Perinteistä hiihtoa

105 min
WU for 20 min
1.Strength
Alternate
A1. Back squat 4x5 @ 77.5-82.5 % 1 RM, r. 2 min

A2. Strict press 4x5 @ 75-80 % 1 RM, r. 2 min
28 28 29 29

2.SPP (conditioning)
A. 5 rounds for time:
6 power snatches @ 35 kg > 30 kg
12 T2B
36 DU
Result: 11.16
177/185

3.5 min AB

5 RFT
250 m ski
20 swings
20 push up

Lämmittely, 3 krs:

5 raakarive
5 etukyykky
5 pystypunnerrus
5 takakyykky
5 Vapu niskasta
5 saksiin työntö niskasta

Takakyykky 4 x 2 x 80%

Raakarinnalleveto polvelta + raakarive

7 x (1+1) x 70 ->

Raakatyöntö + Saksiin työntö (tolpilta/pukeilta)

7 x (1+1)x50-70%

160 kpl vatsoja

2-3 rounds of Perfect Stretch video

12 rounds of 1:15 work /1:45 rest

10 box jumps 24/20
20 jumping lunges
Max reps air squats.

Score is amount of airsquats

5000m for time