Lunges 8-8-6

On the 0 min: 1,2 km hill trail run or 2000 / 1500 m row

On the 10 min: 3 rounds:
10 med ball cleans (9/6 kg)
10 box jumps (24/20”)
20/15 cal row

On the 20 min: 1,2 km hill trail run or 2000 / 1500 m row

On the 30 min: 3 rounds:
15 hang power snatches (20/15 kg)
25 sit ups
50 double unders

• Thruster
• Linkkari
• Power clean
• Laitekalorit (3 kierrosta)

Tempaus lantiolta ”kuopasta” ja tempaus 1+1
32kg asti kyykkyyn, 34kg ei onnistunu.

Työntöä 45kg saakka.

Mave tempausote 3x3
55, 65, 65

Warm-up

5:00 Row @ easy pace
Reps of each.
+
Band and KB activation drills – 2 to 3 rounds
10 Banded glute bridge
5/side Half kneeling press
10 Banded squat
10m/side Front rack + overhead carry
+
Barbell Warm-up
Build to your chosen working weight via a single rep complex to conserve energy.
1 Deadlift
1 Hang power clean
1 Front squat
1 Thruster
1 Shoulder to overhead
3m Overhead carry
+
2 rounds @ race pace
4 Burpees over the bar
3 Deadlifts
2 Hang power cleans
1 Front squat
1 Thruster
1 Shoulder to overhead
Rest 1:30 between rounds

Bench Press + Strict Muscle-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Perform 3 bench press reps then immediately perform 3 strict ring muscle-ups for each set.

5 sets of:
8 Pendlay rows
Max Ring rows feet on bench
Rest

Squat Clean

A) Primer

E2MOM X9

Set 1-3: 3 Squat Clean @75%
Set 4-6: 2 Squat Clean @85%
Set 7-9: 1 Squat Clean @90-95%

*drop and go

B) Clean Pull 4x2 @110-120%

Bench Press

3 Waves:

1 Rep @Heavy
-Rest 2min-
3 Reps @Medium
-Rest 2min-
5 Reps @Medium easy
-Rest 2min-

*jokainen aalto vähän raskaampi.

Accessories

A) 3x Superset:

• 10 KB Goblet Cyclist Squat (3sec jarruttava alas)
• 10-15 Hamstring Slides (link)

B) 3-4x 45-60s Spanish Squat Hold

2,5 min ski erg
2,5 min bike
Backsquat 3 x 55 65 70 80 82 85
3 x 12kg rs kbswing
10 sit ups
10 push ups
3 x 10 core stability (kb side to side)
5 min bike

Tempo: jarruttaen alas - räjähtävä ylös