DEADLIFT

1x14
2x7

every 3min

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Viimeinen viikko tätä, lisää painoa viime viikosta!

Snatch complex
E90sec for 15min(10sets)
2 snatch pulls
1 power snatch
1 squat snatch
@ light to moderate weight, focus speed + turnover
+
50-40-30-20-10
Hang Snatch
OHS
@20/15kg

Lämmittely: Burgener warm up

A1. Tempaus taskulta x 3
A2. Tempaus polv yläp. + tempaus polv. alap. 3 + 3
A3. Tempaus veto + tempaus + valakyykky 2 + 2 + 2
B. Valakyykky 3 x 4, jossa 2 sek stoppi alhaalla

Sarjat 3/ 4 ja kuormat 65 - 75 % (vara 1 - 2)

20 Min Amrap

With 1 22.5kg DB

10 Pullups
10 Burpees
5 Hang Cleans 22.5kg DB (right hand)
5 Thrusters 22.5 DB (Right hand)
5 Hang Cleans 22.5kg DB (left hand)
5 Thrusters 22.5 DB (left hand)
10 Lunges w. 22.5 DB

Front squat 5x1 rep, then max reps @ 60%

Thruster 3 RM

A: Back squat 3x7, sista setet amrap
B: Clean pull 5x2
C: Strict pull ups 3set

WORKOUT
10 min emom
10/8 calories of Air bike (sprint first few seconds then settle it to mod/fast pace. not all out)
Put the average time on result area

Build to Heavy Set of 3
Then... 
1x3 @ 90% of Heavy 3
1x3 @ 80% of Heavy 3 

OTM20 Knees to elbows x 10-20 joka minuutilla.