2*2 @55%
2*2 @65%
2*2 @75%
2*1 @80-85%

1*3 @55%
2*3 @60%
1*3 @65%

4 Rounds
10 GHD back extension
10 weighted sit-ups
4 box jump

Clean and jerk

4-6 x 2 @ 72-77%, go every 1:15
4 x 2 @ 77-82%, go every 1:30

– Build within the percent range on each set
– Drop the bar between each rep, reset and go

Zone 1:
-Seated Skierg (focus on upper body and core)

Zone 2:
-KB Swing x 5
-Farmers Carry 30m

Zone 3:
-Rowerg 200m (Dumper 9-10)
-Bear crunch x 10
Challenge: How many pulls to reach 200m?

Zone 4:
-DB pullover situp x 6
-DB Floor Press x 6
-Ball Slam x 6

Zone 5:
-Sled Drag trx YGIG

-2 rounds
-3,5min work / 30s rest
-1min between rounds

6 x 2

9 sets of Power Clean & Jerk
Sets 1-3: 2 @75% 1RM Power Clean
Sets 4-6: 1 @80%
Sets 7-9: 1 @85%
- Rest as needed btw sets

Trainind day 2
1) 5x10 reps seated alternating single-leg raises
-Leaning back will make the movement easier, and leaning forward over your thighs will make this more challenging.
-Lift the leg off the ground a few inches.

2) 5x5 reps kipping knee raises
-Add the kip swing to the hanging knee raise. Still focusing on kipping from the shoulders. As you press down against the bar, lean back, and bring your knees above your hips.

3) 5x10 reps GHD hip extensions

4) 3x15 reps banded lat pull-downs

Myrskyn painonnostokisat

5000m bike
600m run
5000m bike
600m run
5000m bike
600m run