4 Kierrosta:
A1. 12 Tankosoutu
30s Lepo
A2. 12 Käsipainopenkki
30s Lepo

1x5, 2x3, 2x2,

10-10-8-6

2min lepo sarjojen välissä.

5 hang muscle clean 50%
5 hang muscle clean 60%
5 hang muscle clean 65%

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

3x
1 min easy row
5 push up
7 ring row
20s. HS hold

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EMOM 12
30s. Du's
4 Deadlifts
4 Handstand Push-Ups

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Option 1
107/75kg

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Option 2
75/52kg

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Option 3
50/40kg

5x5 varoilla

5 Sets of 5 @ Light Weights

EMOM 16 min
3-10 Pullup progressions
3-10 HSPU
3-10 TTB
6-12 Pistols, alt

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Choose a progression that works for you. Aim to go UB.
Start easy and go to more difficult progressions as the rounds go by (if possible).

Pu, ctb, mu or butterly practice.
Hspu, add deficit or use parallettes/db’s.
Knee/leg raise, ktc, ttb, kte.
Leg support, pistols, weighted.

5 Sets of 3 @ 65-70% of 1RM Power Snatch 36KG - 38KG

*Bar At Knee Level