Te-ote mave+voimatempaus+vala+te allepud
24kg saakka

Tempaus+vala
30kg saakka

2riveä+työntö
30,35,40,45

Etukyykky 3x2
35,45,55,65,65,65

Loppujumppa pareittain, eka hengästyttävä flunssan jälkeen. Oli melko hapokasta.

6-8 sets x 3 reps

Squat clean & jerk

15' EMOM
1: 10-12 wall ball
2: 15 KB USA swing
3: 15 abmat sit up
3' rest
10' EMOM
1: AMRAP row for cals
2: rest

JERK

A) E2MOM Until Days Technical Heavy:

• 1 Split Jerk

B) Push Press

• 5x3 @80-85% *Rest 2-3min Between Sets

PUSH AND PULL

Amrap 10min:

• 1-2-3-4-5-6... Rope Climb
• 75 DU
• 5-10-15-20-25... Kipping Hspu

ACCESSORIES

A) 3-4x For Quality:

• 10 DB Z-Press
• 1 Set Of Banded Pull Up (Vihree Kumppari)

B) 3-4x For Quality:

• 10-15 Legs Raised Ring Row
• 10 Lu Raise (2x Plate)

C) Optional 3-4x:

• 10/10 Seated DB Bicep Curl
• 20-23 Banded Tricep Ext

TRICEPS / NARROW BENCH PRESS + PUSH JERK IN SNATCH
2-3× 3+3@moderate weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

For time

• 50 air squats
• 15 shoulder-to-overheads with a 105-lb barbell for women and 155-lb barbell for men

1000 m row
50 air squats
30 deadlifts (60/80kg)
400 m run
100 DU
40 double DB thrusters (2 x15/22,5kg)
400 run
20 devil’s press (2 x 15/22,5kg)

5 Rounds, Every 2:30

10 Hang power snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight

Intent. Improve your barbell cycling efficiency and stamina.

Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

Ei ohjattuja tunteja. Alakerran OpenGym toimii kisojen lämmittelly alueena.

5min Amrap with vest
•5 Pull-up
•10 push up
•15 air squat

400m Recovery run

5min Amrap without vest
•5 Pull-up
•10 push up
•15 air squat

400m recovery run

5min Amrap with vest
•5 Pull-up
•10 push up
•15 air squat