Power clean + push jerk

6 x 2+2 @ 70%, go EMOM

– Do each set @ 70% 1RM power clean and jerk
– Drop the bar after the first power clean

Mika

4 rounds for time:
- 400m run
- 10 strict pull ups
- 6 power cleans 60kg
- 400m run
- 6 strict hspus
- 2 rope climp

Choose one of the options for the day

A) Option 1 – Long bike

1 hour Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Long run
8 – 10km* Run @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

LÄMMITTELY
Kuminauhalla aktivoinnit
Availut:
• selkärangan eri suunnat
• rintarangan ojennus + kierrot
• kyyhkynen
• lonkan eri suunnat

AMRAP 20min
10 x maljakyykky
10 x etuheilautus
10 x lankussa painon siirto
10 + 10 gorillasoutu
10 x pystypunnerrus kk/kp
5 x / puoli lastausliike

4 rounds

15 GHD
8 push jerk/ 35 kg

Week 6
1. Bench Press - week 6
4x2 @90%
2x1 @92%

1. Front Rack Lunges
   4x8/8 @rpe 8

2. Accessory

3. AMRAP 6 mins: Barbell Pump

   10 DL
   10 bent over rows
   10 Sumo DL high pull
   10 V-ups

3-Position snatch (Floor, below the knee, above the knee)

10 x 1+1+1 @ 70%, go EMOM

– Do each set @ 70% 1RM snatch
– This is an unbroken set of full snatch (from the floor) + low hang snatch (below the knee) + hang snatch (above the knee), do not drop the bar between the lifts in the set.

5 x 400m run.
Rest as needed.
Try to increase pace every round

VOIMA 3x
6 Maastavetoa v1
8 Renegaderow

Ygig 10min AMRAP
20 cal kone
10 Vauhtipunnerrusta
20 Ilmakyykkyä
10 Vauhtipunnerrusta