PK Lenkki 45-60min

JUOSTEN.

CLEAN PULLS

3x3 @105%

Rest 90s between sets

• hartiavetoon
• lähtö maasta

EMOM8:
a) 6-15 WB
b) 6-15 power clean

Tavoite: työskentele 20-40s / kierros.

For time:

-38 t2b
-38cal ski
-38 c2b
-38cal row
-38 bar MU
-38 burpees

-diffrent technique practice

Split Clean
E60-90sec x 9-12
You can alternate legs on each
rep if wanted. Go by feel with the
loadings.
RPE 3 to 4+

Voima
E3MOM, 4 rounds
strict pull up x3-6
-kuminauha/matala tanko

WOD
PariWOD: You go, I go
Amrap 16min
16 WB ground to overhead
16 wall ball
16 sit up w/wall ball (face to face)
Ergo 16cal

4x5min Rounds
15 Double KB power Clean and jerk (24/16)
15 Front Squats (24/16)

Max effort 15m(=1 rep) Shuttle sprints (7.5m one way)

*There is no rest, once the clock hits the next 5 mins you start the next round.



1.) Tall clean+tall jerk 4×3+3
2.) Hang clean @/below knee +above knee 5-6×1+1
3.) Jerk off rack 5×2
4.) Back squat 5×2 1.rep paused

3 rounds of
10 x Dead Swing
5-5 x Press
20 x XV-up

3 rounds of
1 min Plank
15 x Russian Swing

Wod
6 rounds of
Amrap 3’
3-3 x Snatch
6 x Push-Up
9 x Air Squat
Rest 2’