Squat clean
5x5

• Try to go under 30s./set.
• Drop every rep.

500 cal of assult for time
Easy pace. 130 avg hbpm

Penkki 6x4x75%
Pystysoutu kumpparilla 4x12-20
Ojentajat niskan takaa 4x6-12
Band-pull-aparts penkillä maaten 4x12-20

1.) Tall jerk+ press in split 4×3+3
2.) Jerk from rack 6×2
3.) Power snatch 5×2
4.) Push press 5×3
5.) Floor wipers 3×10

12-9-6-3*-2*-1* back squats

*= tempo 32X1

Rest 2 minutes between sets. Increase weight after every set. Last ones are meant to be heavy(ish).

Takakyykky 2 RM

Seated shoulder press 3x6, 1x4

12min
1: 5x shoulder press
2: 5x front squat
3: 5x kipping pullup

AM: 75 min
Warm up for10 min
1.Rowing intervals
5 x 8 min on:2 min off @ 155-165 W
- Pace: 2.10, 2.10, 2.09, 2.09, 2.08, avg. 2.09/500 m
- Watts: 156, 158, 160, 160, 165, avg. 160
HR 164/181
Cool down for 5 min

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 10x2
- MU x26

2.BCTB
- Drills
- BFLY x25
- BCTB x25 (singles)

3.Weightlifting
A. Hang snatch x 2
Go every 90 s. x 10

B. EMOM5:
5 power snatch @ 30 kg