A: Ring pull ups pronated 3set
B: Sa Kb rows 2set
C: Forward leaning Db flys 2set
D: Supinated Db biceps curls 2set

Power Clean Technique

6 x 2 High Hang Power Clean

Go Every 1:30

6 x 2 Hang Power Clean ( Above Knee )

Go Every 1:30

6 x 1 Power Clean

Go Every 1:30

A) 4 sets of:
10 romanian deadlifts
20 KB hollow flutter kicks
10 goblet cyclist squats
20 KB russian twists

B) Every 4 mins x 3 sets
25 air squats
20 russian KB swing@24/16 kg
15 goblet squats
10 USA swing

Amrap 20 min 19 sec

Buy-in: 200m front rack single arm walk kb @20

Then:
9 chest to bar
2 snatch @61
10 burpee over bar
5 db power clean @2x22,5

5 rounds:
500m row
Max bar muscle ups (määrä mitä jaksat joka kiekka)

• tiiän, että ei varmaan kauheen lennokkaasti mee ton jumpan jälkeen, mut aletaan ottaa muppeihin vähän tatsia ja kasvattaan kapasiteettia 😎
• soutu saa olla semmonen moderate, ei täysiä

Run 10km

2 Sets
4 x 400m Run @ mile pace
– 2:00 @ Recovery (walk) –
— Rest 4:00 between sets —

Flow. After each 400m repeat, recover for 2-minutes (walk)
Intent. Consistency and quality running. Hard paces but relatively long rests between repeats. Aim to make the final repeat of each set the fastest one in that set.

Score #1. avg. 400m time
Score #2. time for the final repeat of each set

Run 21,1km

Week 13/16: Inverted Juggernaut Method
Deadlift
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM

EMOM16

20 x Bradford press
15 banded face pulla
16 alternating dB bench press

Rest 1 min