E3:00 x3 rds:
1: 500m bike + 10 air squat + 5 push up
2: 200m row + 10 d-kb deadlift + 10 leg raise to kb
3: 12 x 8m sled push

Jerks

A) 3-4x (WU)

• 3 Strict Press in Split Stance + 3 Tall Split Jerk
• 3/3 Split Lunge Jump

*rest as needed

B) Push Press
E90SEC x5:

• 1 Push Press + 1 Push Jerk *Build up to starting split jerk weight

C) Split Jerk
E2MOM X6-8:

• 1 Split Jerk *Build to days heavy

Odd Object

4 Sets:

• 20 GHD
• 20m Yoke Carry (10+10m)
• 30m Heavy SB Bearhug Carry (50-60kg?)

Yoke: @130kg

*Rest 3min between sets.

Accessories

A) 4x Superset:

• 10 Straddle Z-Press (KB)
• 10-15 KB/Plate Front Raise (3s jarruttava alas) *rest as needed

B) 3-4x For Quality:

• 10-15 Zottman Curl (DB)
• 20-30 Banded Tricep Ext.

gorilla row 3x5/5

deadlift 3x3 @ rpe 8

6 min EMOM:
• 2 Power Snatch
Weight: 65%, 75%, 85% of 1RM Snatch.

2-3sets:

10-15 GHD hip extension
8+8 curtsy lunge

E4MOM x6:
a) 200-400m run
b) 1-2 rope climb / 2-4 lying to standing / 30-45s ankle lock training
8-12 (elevated) push up
10-15 air squat

Tavoitetyöaika 1:30-1:45, TC: 2min / intervalli

Skaalaus
- Köydet pitäisi tulla 30-45s, skaalaa korkeutta niin, että pääset hallitusti alas.
- Punnerruksiin sellainen variaatio, että pystyt tekemään ne alkuun parissa osassa. Loppua kohti saa pilkkoutua useampaan settiin.

Front squat

Warm up
2x70%
2x75%

Basic weight
4x80% x6

2x2x54
2x2x61
1x65
1x70
1x75
1x78
1x80

Korkeilta pukeilta

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
Build to workout weight for KB CnJ and off-set walking lunge
+
@ workout weight
10/7 (cal) BikeErg
5 KB clean and jerks
10 TTB
10/7 (cal) Row
8m + 8m KB off-set walking lunges
5 Burpee box jump overs, 30/24”

EMOM x 8-12

1) machine
2) 5 clean pull + 5 hang clean + 5 power clean
3) machine
4) 3-5 strict pull up + 5-10 push up