Conditioning
“Jumpin’, Jumpin'”
On the 0:00…
For Time:
60/40 Calorie Row
40/30 Calorie Erg Bike
20 Power Clean and Jerks 155/105

KG: 70/48

Power Clean and Jerk
On the 15:00…
On the Minute x 10:
1 Power Clean and Jerk

Eilinen/Lepo

Snatch pulls
4 x 3 @ 100% of 1RM snatch

Yo-Yo snatch - 5 x 2 starting @ 70%, build over the sets if it feels good

Tempo front squat
5 x 4 - 3 seconds on the way down, 3 seconds on the way up @ 50% of 1RM front squat

Accessories
DB walking lunges 3 x 16 (8 each leg) @ 8RPE
Leg extension 3 x 12 @ 8RPE
Hamstring curl 3 x 12 @ 8RPE
3 x 1 min plank holds

For time
50 calorie air bike
50 dumbell hang clean and jerk 24kg
50 dumbell reverse lunges
50 deadlift 80kg

A: Bench Press 5rm+2x5@90%
B: Strict pull ups 3set
C: Seated machine Shoulder press 3set
D: Supinated narrow grip lat pull downs 3x10
E: Triceps extensions 3set varierat grepp
F: DB biceps curls dropset x3

Warm up(10)
3rds
10 side lunge
20 plyo jumps
10 squats
20 knee grab

GRT(25)
walk, run, recover

Finisher
1:00 stretch of choice

Maastaveto 4 x 4 x 90%

Bike Ergo 20 min.

EILINEN tai

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

2-4rounds:
5 high box jump
10 GHD hip extension
15 banded pull apart

5 rounds
10 cyclist squat with barbell
10 jumping squat
10 ohs with barbell
10 box jump